The sumo deadlift high pull combines leg and hip force with a shrug and high pull.

Muscle group: Combined

Steps

Take a wide sumo stance with toes turned out about 30 degrees. Grip the bar narrowly inside your knees with the bar on the floor near your shins. Keep your back neutral and braced, chest raised, shoulders slightly ahead of the bar and balance over the whole foot. Build tension before pulling; do not jerk the bar from the floor with slack arms. Stand by extending your hips and knees. After full extension, shrug forcefully with arms still straight. Then pull the bar toward your chin with elbows high. Make the transitions smooth. To return, extend your arms downward, bend your hips and knees and lower the bar to the floor with your chest raised.

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