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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
Sumo Deadlift High Pull is best used when the workout goal matches its main demand: barbell capacity, clean mechanics, and scalable intensity.
Muscles Worked
HamstringsGlutesTrapsDeltoidsBiceps
Equipment
Barbell or kettlebellWeight plates
Best For, Avoid If, and Scaling
| Best for | Barbell WODs, skill practice, and athletes who can keep sumo deadlift high pull mechanics consistent under fatigue. |
|---|---|
| Avoid if | Pain changes your movement pattern, fatigue makes reps sloppy, or the workout asks for a standard you cannot repeat safely. |
| 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.
Related WODs
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Technique + Conditioning
scaled workout
4 rounds for quality
10 technique reps
30 sec core hold
12 low-skill conditioning reps
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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