The sumo squat to high pull is a full-body, multi-joint movement that improves total-body power and strength. It also helps build mass in the legs and upper back.
Stand with your feet as wide as possible and bring your shins up against the barbell. Bend your knees, push your hips back, and grab the bar with an overhand grip slightly narrower than shoulder width. This is your starting position.
Drive through your heels and stand up with the barbell while shrugging your shoulders and pulling the barbell up as high as possible before lowering back to the starting position.
Avoid letting the barbell travel too far out in front of your body. Instead, keep it close to your body throughout the entire exercise.
Keep your heels on the ground throughout the entire exercise.
Avoid rounding your back during the movement. Instead, keep your chest up and back flat during the entire exercise.