Sumo Deadlift High Pull

Setup: Stand with feet wider than shoulder-width apart, toes slightly pointed out, barbell over mid-foot, grip inside knees, chest up, core engaged.

Movement: Perform a sumo deadlift by extending hips and knees, then explosively pull the bar upward to chest or collarbone height by shrugging shoulders and bending elbows. Lower the bar under control.

Standards:

• Bar reaches chest or collarbone height
• Back remains neutral
• Full hip and knee extension during lift

Focus Points: Engage glutes, quads, traps, and core, keep bar close, control bar path, avoid rounding back.