Sumo deadlift high pull 2024

Sumo Deadlift High Pull? If you want to do a full body power and strength training exercise just in one exercise. Then the sumo deadlift high pull is the best one for you.

In this blog, we will discuss in detail the procedure of doing the sumo deadlift high pull exercise with its variations, advantages, and drawbacks. We have also written a dedicated article on sumo dumbbell deadlift so if you want you can check that out as well.

If you are a science student you must be knowing this. But even if you are not let us tell you that our body has over 200 muscles. And most of the exercises emphasize mainly the obvious and large muscle groups and nobody tries to work on every muscle individually and train them.

Usually, all the exercises and most of the strength training exercises to be specific are around muscle groups such as quadriceps major and litmus dorsi.

With an alternative workout routine. Most fitness trainers divide your days into the type of workout they want you to do. And the entire workout is dedicated to either one or two muscle groups. And trains each one of them once or twice a week.

So is this a good approach or not?

Well, this might be ideal for anybody who wants to build muscles. But exercise should not be confined to one or two specific muscle groups only.

It should involve the movement of all the muscles in your body. This is why we must focus on doing an exercise that involves everybody’s movements and engages every muscle group simultaneously.

If you want your entire body to gain power and strength. Then perhaps the earlier approach might not work for you. Training individual body parts as a single unit is not the best option according to nature.

Among a few other exercises that can help you achieve the goal of engaging all your muscle groups, One of the best exercises is the sumo deadlift high pull exercise.

Isn’t it intriguing? Let’s dive into the methods of doing the sumo deadlift high pull exercise along with its variations, alternatives, and advantages.

Muscles worked while doing the Sumo deadlift exercise

Quadriceps –

The quadriceps muscles are four in number and located on your thighs. The four quadriceps muscles’ names are rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius.

Hamstrings –

The hamstrings are majorly biceps femoris, semimembranosus, and semitendinosus. And are yoall responsible for your knee flexion as well as a hip extension? These hamstrings are located on the back of your thigh area and are a large muscle group.

Gluteus maximus, medius, and minimus –

These muscles are located on the side of your hip area and the back. Are usually responsible for hip extension. The minimus and medius are more responsible for your hip abduction.

Core –

The core can be termed as basically the muscles of your midsection. That help in stabilizing the lumbar spine. Rectus abdominis, obliques, and transverse abdominis are the core muscles.

Trapezius –

This muscle group is known to have a diamond shape majorly covering your upper back area having three sets. These three sets are known as trapezius fibers, upper, lower, and middle.

Among the three sets mentioned, the upper and middle fibers are usually more active. However, three of them get involved during the sumo deadlift hyper exercise.

How to do the sumo deadlift high pull exercise –

The more you read about it the more you will be captivated to try out this exercise. But as mentioned earlier if you don’t do it the right way.

It can result in injury and pain which is why it is important to read the steps carefully and then try doing it. If possible you must do it in front of a trainer so that he can guide you through the process.

Follow these guidelines to get the best benefits from the sumo deadlift high-pull exercise while being low at risk of any pain or injury.

Step1 –

Step number one is to take a barrel and keep it on the floor.

Step 2-

Now under the bar try standing while keeping the focus on your toes while your feet should be apart and outward in direction.

Step 3 –

In the next step, you have to hold the bar that you have kept on the floor while going down slowly. While doing this make sure that the inside of your legs should be your arms.

Step 4-

Now slowly try pulling your shoulders downward and backward while straightening your arms just to get a neutral spine.

Step 5-

When you get into a position where your knees and your hip area are locked out. You can slowly pull your arms to bring up the bar slightly underneath your chin

And there you go you have completed the first set of the exercise.

Benefits of sumo deadlift hypo exercise-

It is a full-body exercise as discussed in the initial paragraphs. That not many exercises work on all your muscle areas. As they are usually concentrated and confined to some specific muscle groups.

Still, sumo deadlift high pull exercise works toward focusing on every muscle group. That makes it a full-body exercise. You can pair this exercise with push up to make it work out for you in the best way possible.

Below mentioned are its benefits –

Very easy and convenient to learn and implement-

There are many other exercises in the Olympic lifts. That might give you similar benefits to the sumo dumbbell high pull exercise but are much harder to learn and execute.

Also, they can’t be done without proper training. If you want to get the same benefits as the Olympic lifts without spending much on the training fees. And without going hard with your body.

You can rather do the powerful sumo dumbbell deadlift exercise. As it can be a good alternative and a lifetime experience.

Versatile exercise-

Depending on how efficiently and frequently you do this exercise it can give you major benefits. The reason why we call it versatile enough is that.

It helps in developing power work in your muscle groups while giving you the required amount of strength. For anyone who likes lifting weights, this is the most suitable and versatile alternative.

A good option for athletic activities

If you are an athlete or you prefer hard kicks, heavy lifts, fast runs, and high jumps. Then the sumo dumbbell high pull can be the best choice for you. As it targets all the muscles of your body and your posterior chain.

Drawbacks of doing the sumo dumbbell high pull exercise –

Although it’s an excellent exercise with an outlandish amount of benefits. Yet there are a few drawbacks attached to it as well that can’t be neglected. So before you decide to include this exercise in your daily workout routine. Do go through these drawbacks as well beforehand.

Following are the certain disadvantages of doing the exercise

Shoulder injuries –

Since the sumo deadlift, high pull exercise involves a lot of shoulder joint muscles. It can put your shoulder in a position that can cause pain and can be termed a mechanically disadvantageous position.

If you have any history of shoulder injury or you get shoulder pain. Then this exercise may not be the right one for you.

Lower back injury –

The sumo deadlift high pull exercise is made to improve problems such as poor posture Or poor core strength. Which can result in lower back injury for some people.

Not highly recommended for beginners –

If you are a newbie and don’t know much about deadlifting. Then this exercise might not be the best fit for you. As it is a bit complex in nature and not maybe suitable.

So once you are a pro at sumo deadlift exercise only then it is recommended for you to try the sumo deadlift high pulls otherwise not.

Sumo deadlift high pull alternatives and variations-

If you don’t want to do the exercise completely. Then you can try certain variations of the exercise and alternatives just to keep your workouts interesting, beneficial as well as productive.

Kettlebell sumo deadlift high pull exercise
Resistance band sumo deadlift high pull exercise
Kettlebell swings
Face pull superset or sumo deadlift
Power cleans
Burpee pull-ups

Conclusion

While we have been praising the benefits of the sumo deadlift high pull exercise throughout the article. Because it targets all the muscles.

Let us tell you that there is nothing wrong with targeting individual muscle groups. If you are comfortable with doing other exercises that usually focus on specific muscle areas. If you are seeing visible results then you can continue doing that.

However, especially in the case of bodybuilders and weight lifters. It is more beneficial and recommended if you do an exercise that works or body according to nature.

Since it is believed that your body works like a single unit. Where the big muscles assist the smaller and weaker ones. Doing an exercise that focuses on each muscle group and targets them can be of great help.

Fitness

Sumo deadlift high pull