Fitness Volt
  • Workouts
  • Nutrition
  • Training
  • Exercises
  • Food Facts
  • News
    • Deals
    • Videos
    • Bodybuilding
    • Arnold Classic
    • CrossFit
    • Powerlifting
    • Strongman
    • MMA
  • Reviews
No Result
View All Result
Fitness Volt
  • Workouts
  • Nutrition
  • Training
  • Exercises
  • Food Facts
  • News
    • Deals
    • Videos
    • Bodybuilding
    • Arnold Classic
    • CrossFit
    • Powerlifting
    • Strongman
    • MMA
  • Reviews
No Result
View All Result
Fitness Volt
No Result
View All Result
CrossFit

5 Awesome Benefits Of Sumo Deadlift High Pulls

The perfect, yet underrated movement for an effective full-body workout!

Matthew Magnante

Written by Matthew Magnante

Last Updated onSeptember 16, 2021

Sumo Deadlift High Pulls

Sumo Deadlift High Pulls

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.

For the latest news and updates please follow us on Instagram, Facebook and Twitter.
Facebook Twitter Reddit Flipboard LinkedIn
Categories: CrossFit Training
Previous Post

IFFB Pro Isaac Qavidel Undergoes Brain Tumor Surgery Due To Sarcoma Cancer Diagnosis

Next Post

Powerlifter Amanda Lawrence Set An Unbelievable Squat “Personal Record” Of 570 lbs

Matthew Magnante

Matthew Magnante

Matthew has had a passion for fitness since elementary school and continues to research and learn how to build muscle effectively through training and diet. He also loves to help others to achieve their fitness goals and spread the knowledge where needed. Matthew's other passions include learning about mindfulness, strolling through nature, and always working to improve overall.

Recommended For You

2022 Crossfit Semifinals

How To Watch 2022 CrossFit Semifinals 

The 2022 CrossFit Semifinals are set to take place in a format of 10 in-person competitions from May 20 -...

2022 Crossfit Semifinals Roster

2022 CrossFit Semifinals: Two Workouts & Individual Rosters Revealed 

The 2022 CrossFit Semifinals are just over the horizon, and some important information regarding the competition has just been announced....

Plyometric Training

How to Build Explosive Power with Plyometrics 

While there is nothing wrong with training to look fit and strong, some exercisers want to perform better too. After...

Mat Fraser On Sober

Mat Fraser Opens Up On Getting Sober At 17: ‘Addictive Personality Can Be a Benefit’

The 5x Fittest Man on Earth®, Mat Fraser, has encountered many setbacks throughout his life and overcame all of them...

Kevin Hart Workout Program

Kevin Hart Diet and Workout Program

Kevin Hart is one of the most famous and beloved comedians in the United States. You probably already knew that...

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

Calorie Calculator Doing Lunges

How Many Calories Do You Burn Doing Lunges?

Best Powerlifting Belts

12 Best Powerlifting Belts of 2022

Calum Von Moger Home

Update: Calum Von Moger Finally Discharged From Hospital, Now Home And Walking 

Recent Reviews

Best Powerlifting Belts

12 Best Powerlifting Belts of 2022

Best DMAA Pre Workout Alternatives

Top 12 Best DMAA Pre-Workout Alternatives for 2022

Best Turkesterone Supplements

10 Best Turkesterone Supplements of 2022

Fitness Volt

At FitnessVolt.com Our mission is to help our readers to achieve their fitness goals, regardless of where you’re at on your journey, we are on a mission to educate You with the latest from strength and fitness space. Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.

Follow Us

Trending Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workouts
  • Best Fat Burners
  • Bodybuilding Diet
  • Bicep Workouts
  • Triceps Workouts
  • Chest Exercises
  • Back Workouts
  • Leg Workouts
  • Front Squat Guide
  • Calf Workouts & Exercises
  • Forgotten Exercises
  • Jefferson Deadlift

Calculators

  • Calorie Burning Calculators
  • IF Calculator
  • TDEE Calculator
  • Calorie Calculator
  • Keto Calculator
  • RMR Calculator
  • Macronutrient Calculator
  • Creatine Calculator
  • Wilks Calculator
  • EER Calculator
  • FFMI Calculator
  • IBW Calculator
  • LBM Calculator
  • Fat Intake Calculator
  • Calories Burned Swimming
  • Calories Per Meal Calculator

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Weight Loss Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • Body Type Quiz
  • Steps to Miles Calculator
  • Calorie Deficit Calculator
  • Home
  • About
  • Jobs
  • Accessibility
  • Advertise
  • Contact
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy

© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • Bodybuilding
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Mr. Olympia
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
  • Training
  • Nutrition
  • Reviews
  • More
    • Diet
    • News
    • Arnold Classic
    • Motivation
    • Videos
    • Food Facts
    • Deals
    • Fitness Calculator

© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.