Sumo Deadlift High Pull Technique EMOM
sumo deadlift high pull technique
Every 2:00 x 6 sets
3 Sumo Deadlift High Pull reps at 60-70%
Reset before every repetition
Stop if speed or position changes
Barbell
Sumo Deadlift High Pull — CrossFit Technique Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
The sumo deadlift high pull (SDHP) combines a wide-stance sumo deadlift with an upright row, pulling the bar from the floor to chin height in one movement. It is a full-body explosive movement that develops hip power and trapping strength, and appears in Fight Gone Bad at 75/55 lb for one-minute max reps. The wide stance shortens the pull distance and allows athletes to generate significant power at relatively light loads. It can also be performed with a kettlebell.
Quick answer
The sumo deadlift high pull (SDHP) combines a wide-stance sumo deadlift with an upright row, pulling the bar from the floor to chin height in one movement. Practise Sumo Deadlift High Pull while fresh, choose a load you can move crisply, and stop the set when speed or position changes.
Curated demonstration
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The Sumo Deadlift High-Pull Progression
CrossFit · reviewed 2026-08-06
Muscles Worked
HamstringsGlutesTrapsDeltoidsBiceps
Equipment
Barbell or kettlebellWeight plates
Best For, Avoid If, and Scaling
| Best for | Developing coordinated Sumo Deadlift High Pull power through hamstrings and glutes and rehearsing efficient positions before heavier or higher-volume work. |
|---|---|
| Avoid if | Avoid or scale Sumo Deadlift High Pull if pain changes the movement or the intended position cannot be controlled. Correct this common fault before adding volume: narrow stance (conventional deadlift stance) — defeats the purpose of the sumo setup. |
| Scaling | Reduce load, kettlebell SDHP (easier grip), upright row only. |
How to Do the Sumo Deadlift High Pull
1
Stand with feet wider than shoulder-width, toes angled out at 45°, bar over mid-foot.
2
Grip the bar inside the legs, hands 6-8 inches apart.
3
Set up like a deadlift: hips above knees, chest up, lats engaged.
4
Drive the floor away, extending hips and knees explosively.
5
As the bar passes the hips, shrug aggressively and pull elbows high and wide.
6
Bar reaches chin height, elbows above the bar at the top.
7
Lower with control back to the floor.
Common Mistakes
✕
Narrow stance (conventional deadlift stance) — defeats the purpose of the sumo setup.
✕
Not reaching chin height at the top.
✕
Pulling with arms before full hip extension.
Coaching Tips
✓
Think of the SDHP as a high pull driven by the hips, not a row driven by the arms.
Scaling Options
Easier / Beginner
Reduce load, kettlebell SDHP (easier grip), upright row only.
Harder / Advanced
Increase load, barbell SDHP with bumper plates for faster drops.
Training Examples
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Sumo Deadlift High Pull Power Pairing
sumo deadlift high pull power workout
5 rounds for quality
4 crisp Sumo Deadlift High Pull reps
6 controlled Deadlift reps
Rest enough to preserve speed
Frequently Asked Questions
What weight is the SDHP in Fight Gone Bad?
75 lb (34 kg) for men, 55 lb (25 kg) for women. It is performed for 1-minute max reps as one of five stations in Fight Gone Bad.
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