Such a cool name for a powerful movement but what’s even cooler about the “Sumo Deadlift High Pull,” is the effectiveness of this posterior chain exercise. It hits all the muscle that a deadlift would (Back, Hamstrings, quads, hips) as well as the biceps, shoulders, traps, and core.
It’s almost as if the deadlift and upright row had a child…
There’s always a way to include more muscle engagement in traditional compound movements, and the Sumo Deadlift High Pull does just that. There’s really no reason to not at least experiment with it and change up your routine a little.
Here are 5 benefits of Sumo Deadlift High Pulls.
The “Sumo Deadlift High Pull” is a game changer for multi-joint/muscle movements. Anyone from athletes to your average gym-goer can reap the benefits of performing such a versatile movement. However, since it does involve a deadlift and an upright row all in one movement, you’ll have to choose the amount of weight used a little more strategically than if you were to just perform a deadlift or a high pull.
Of course, you must have proper technique when performing any movement as you want to protect your joints, tendons, and muscles. Fortunately, there are many resources which can guide you through performing the Sumo Deadlift High Pull safely and effectively.
Read on to see why this exercise is so great for your progress…
Maximum Posterior Chain Development
Is there not a muscle in the posterior (Backend/rear) chain which the Sumo Deadlift High Pull doesn’t target?… the answer is likely not. With a movement that activates the hamstrings, buttocks, erector spinae, traps and deltoids, you’re getting the best bang for your buck for activating all posterior muscles. (1)
Now, of course, since you’re doing more than just a deadlift, you won’t be able to maximize muscular hypertrophy and strength due to lighter workloads. However, if you’d like to challenge your leg muscles with maximum weight, you can do the Sumo deadlift (without the high pull) separately.
Full Body Conditioning
Targeting muscles across multiple joints at one time really allows for overall muscular conditioning and stimulus through a simple, yet effective movement.
You’re really saving time with a compound movement like the Sumo Deadlift High Pull. It’s not the ultimate compound movement since you can’t use super-heavyweights (Compared to a single deadlift at least) but if you’re looking to knock out a quick workout which hits everything, then look no further.
Your back, traps, legs, shoulders and core benefit greatly. The Sumo Deadlift High Pull is so effective at fatiguing almost every muscle in your body. So really, the only muscles which may need to be worked separately are chest and triceps since the movement involves mainly two pulling movements.
Compound movements like “SDHP’s” are such a valuable tool in the world of weight training. It just makes sense to utilize them and to learn how to be creative with them, to get the most out of your training.
Increased Metabolic Functioning
Who doesn’t want improved cardiovascular endurance and increased stamina? Sumo Deadlift High Pulls are wonderful for improving and building up the capacity at which you can perform aerobic and anaerobic activities.
Building your endurance is so important because you never want to reach cardiovascular fatigue before you reach muscular fatigue. Doing a compound/full body movement really conditions the metabolic system to run efficiently even when you’re not active (Calories burned at rest). (2)
When you perform similar movements which include muscular fatigue; you build up your stamina, which is beneficial for activities which require a lot of endurance. For instance, someone who does Crossfit can really appreciate the utility a Sumo Deadlift High Pull can provide.
Speaking of Crossfit…
It’s a Great Movement For Crossfitters
Sumo Deadlift High Pulls are a necessary movement for Crossfit athletes to learn and the video below shows an instructor teaching the proper mechanics for the movement.
Sumo Deadlift High Pulls are a foundational movement for Crossfit especially since the posterior chain is so important for performing power movements. It’s a requirement for instructors to learn the “SDHP” after receiving the L1 certificate as it’s one of the few foundational and basic movements.
Not to mention, a Crossfit athlete can benefit greatly from the metabolic conditioning the Sumo Deadlift High Pull provides, when done in a more endurance-type fashion.
Strength and Muscle Gains
So, obviously, if you’re performing a compound movement, you’re going to get stronger while promoting lean muscle mass at the same time. Regardless of rep ranges, the body will adapt to stress being placed on the body, and Sumo Deadlift High Pulls do just that.
Since the SDHP requires an upper body pulling movement (High Pull/ Upright Row), a moderate to higher rep range is often used because if you lift too heavy, it could dangerous for the shoulders. The “high pull” is a great upper body exercise but the technique is important for safety and effectiveness.
Strengthen Your Body By Doing Sumo Deadlift High Pulls
There are few exercises which can provide significant benefits. A movement which utilizes essentially all muscle in the human body is the best way to go about conditioning the entire body both physically and mentally.
The Sumo Deadlift High Pull challenges the body at every level and is not easy by any means. However, the challenge and benefits are there for those who choose to incorporate SDHP’s.
The benefits you’ll experience are more than just muscle and strength gains. You’ll experience better stamina, aerobic/anaerobic capacity during exercise, improved stamina and an overall better basal metabolic rate (Calories burned during rest).
Give “Sumo Deadlift High Pulls” a try and sees how they work for your body. You may find that you’ll experience improvements which you never expected, just from incorporating multiple movement exercises.
Now read here Traditional vs Sumo Deadlift.