Sumo High Pull 101 Video Tutorial
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Overview
The "Sumo High Pull" is an effective compound exercise primarily targeting the traps, with secondary activation of the abs, adductors, biceps, calves, glutes, hamstrings, quads, shoulders, and upper back. This movement involves a wide stance (sumo position) and is performed using a barbell. By pulling the barbell upward while keeping the arms extended and engaging the legs, hips, and core, the exercise improves overall strength and explosiveness. The sumo stance emphasizes lower body activation, while the high pull motion engages the upper body, making it a great full-body workout for building muscle and power.
How to Perform
Start by positioning the bar directly above your shoelaces and stand with your feet wide apart. The exact width will depend on your hip structure and limb length.
Push your hips backward and bend forward at the hips, keeping your torso nearly parallel to the ground.
Reach down and grab the bar with both hands, using a grip about shoulder-width apart and palms facing down.
Take a deep breath and apply slight tension to the bar by pulling upward gently. Allow your hips to drop as if in a seesaw motion, which is known as "pulling the slack out of the bar."
As your hips lower and you pull the bar, engage your lats by imagining you're trying to squeeze something in your armpits. Ensure that your armpits are directly over the bar.
Push through the entire foot, focusing on driving the floor away with your legs.
As the bar moves upward toward your hips and your legs reach full extension, shrug your shoulders to elevate the bar.
When the bar reaches the level of your sternum, pull strongly with your arms to complete the movement.
As the bar returns to the starting position, reverse the motion by pushing your hips back and hinging forward, lowering the bar back toward the floor.
Once the bar is back on the ground, reset your position and repeat for the desired number of repetitions.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
The width of your stance should be adjusted based on your body structure and comfort. Instead of overthinking the exact width, experiment to find what feels most natural for your hips and allows you to generate the most power. For some, a moderately wide stance (hybrid) works best, while for others, their feet might be almost touching the plates.
Unlike the conventional deadlift, the sumo high pull requires you to focus on "wedging" your hips as close to the bar as possible to create a strong connection.
To prevent the bar from moving away from your body during the lift, engage your lats by squeezing them as if trying to pinch something under your armpits. This will keep the bar close and ensure it moves in a straight line. You can use cues like "squeeze oranges in your armpits" or "imagine doing a straight arm pulldown" to remind yourself.
Position your hips lower than your shoulders and make sure your chest is raised, which can often be achieved by properly engaging your lats. The "chest up" cue may not be necessary if you are familiar with activating your lats correctly.
Ensure that your knees track over your feet. If you have difficulty maintaining this position, think about pushing your feet outward, as though trying to open a crack in the floor by pushing your heels apart. This helps activate the glutes and stabilizes the knee joint.
Always keep the crease of your armpits aligned over the bar and your midfoot to allow the bar to travel in a straight line during the movement.
Neck position varies depending on the individual. Some people prefer keeping a neutral neck by tucking the chin, while others may find it helpful to look slightly up. If you tend to extend your body more (e.g., from an athletic background), keeping the chin tucked may work best. On the other hand, if you have a tendency toward thoracic spine flexion, looking up slightly might encourage better extension.
Focus on maintaining a vertical shin throughout the sumo high pull, which helps with proper alignment and mechanics.
Your toe angle should be adjusted based on your hip structure. Experiment with different angles (slightly out or neutral) to determine what feels most comfortable and effective for you.
Avoid retracting your shoulder blades, as this can be inefficient and limit your range of motion by shortening your arms. Instead, focus on a more natural position for your upper body.
Always wrap your thumb around the bar and avoid using a false grip. Grip the bar tightly as if you’re trying to leave an imprint of your fingerprints on it, ensuring a secure hold.
While scraping your shins isn’t a strict requirement in the sumo high pull, it may happen more often than in conventional deadlifts. If your armpits are correctly positioned, the bar should move vertically, allowing your shins to stay out of the way as your knees extend.
To effectively recruit your quads and generate power from the start, avoid placing all the weight on your heels. Instead, focus on pushing through the entire foot—ensure contact with the big toe, little toe, and heel to engage all the necessary muscle groups.
How Not to Perform
Avoid Using Momentum: Do not jerk or swing your body to lift the bar. This wastes energy and takes the focus away from the target muscles. Instead, focus on a controlled and smooth movement, using your muscles, not momentum, to drive the bar upward.
Don’t Round Your Back: Never allow your back to round, especially in the lower back, as this can lead to injury. Keep your spine neutral by engaging your core and maintaining a flat back throughout the movement.
Avoid Letting the Bar Drift Away from Your Body: If the bar moves away from your body, it can reduce the efficiency of the lift and increase the risk of injury. Engage your lats by squeezing them and keeping your armpits over the bar to ensure the bar travels in a straight line.
Don’t Allow Your Hips to Rise Too Early: Make sure your hips and shoulders rise at the same rate. If your hips rise before your chest, it can lead to improper movement mechanics and wasted energy. Focus on keeping your torso and hips in sync.
Don’t Lock Out Too Quickly: When you reach the top of the movement, avoid locking your knees and hips too quickly. This can strain the joints and reduce the muscle engagement in your glutes and quads. Focus on a gradual and controlled extension.
Avoid Shrugging Without Arm Involvement: When the bar reaches your hips, don’t just shrug your shoulders without pulling with your arms. A strong shrug should be followed by an aggressive pull with the arms to fully engage the upper back and traps.
Don’t Neglect Proper Foot Placement: Make sure your feet are positioned correctly, with weight distributed evenly across the entire foot (big toe, little toe, and heel). Avoid placing the weight solely on your heels, as this will prevent you from engaging your quads and will make the lift less effective.
Don’t Overextend the Neck: Avoid craning your neck or looking up excessively. This can strain the cervical spine. Instead, maintain a neutral neck position or a slight upward gaze based on what feels natural for your body.
Don’t Use a False Grip: Always wrap your thumb around the bar. Using a false grip (thumb not wrapped around) can compromise your grip strength and control over the bar, leading to instability and potential injury.
Avoid Allowing Knees to Collapse Inward: Keep your knees tracking over your toes throughout the movement. If your knees cave inward, it can strain your knee joints and take focus away from the target muscles. Focus on spreading the floor with your feet to activate your glutes and stabilize your knees.
Don’t Rush the Lift: Avoid performing the exercise too quickly, as it reduces muscle engagement and can lead to form breakdown. Take your time with each rep, focusing on controlled movement to fully activate the target muscles.
Avoid Overextending Your Range of Motion: Don’t pull the bar too high or beyond your sternum. Going too high can strain the shoulders and reduce the effectiveness of the exercise. Stop when the bar reaches chest height to maintain optimal muscle activation and reduce injury risk.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
