• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
The BarBend Logo in white.

BarBend

The Online Home for Strength Sports

  • News
    • CrossFit
    • Strongman
    • Bodybuilding
    • Powerlifting
    • Weightlifting
    • HYROX
  • Reviews
    • Recovery
      • Best Cold Plunges
      • Best Saunas
      • Best Mini-Massage Guns
    • Supplements
      • Best Protein
        • Best Vegan Protein Powders
        • Best Whey Isolate Protein Powders
        • Best Mass Gainer
        • Best Protein Bars
      • Best Pre-Workouts
        • Best Pre-Workout for Women
        • Best Pre-Workouts for Men
        • Best Non-Stim Pre-Workouts
        • Strongest Pre-Workouts
      • Best Creatine
      • Best Electrolyte Supplements
      • Best Greens Powder
      • Best Meal Replacements
      • Best Nitric Oxide Supplements
      • Best Fat Burners
      • Individual Supplement Reviews
    • Cardio Equipment
      • Best Treadmills
      • Best Rowing Machines
      • Best Exercise Bikes
      • Best Ellipticals
      • Best Recumbent Bikes
      • Individual Cardio Equipment Reviews
    • Strength Equipment
      • Best Adjustable Dumbbells
      • Best Dumbbells
      • Best Kettlebells
      • Best Barbells
      • Best Squat Racks
      • Best Weight Benches
      • Best Resistance Bands
      • Best Leg Extension Machines
      • Individual Strength Equipment Reviews
    • Apparel
      • Best Weightlifting Shoes
      • Best Cross Training Shoes
      • Best Running Shoes
      • Best Gym Shorts
    • Fitness Tech
      • Best Running Apps
      • Best Fitness Trackers
      • Best Workout Apps
      • Best Smart Scales
    • Support Gear
      • Best Lifting Straps
      • Best Gym Bags
      • Best Lifting Gloves
      • Best Wrist Wraps
  • Nutrition
    • Diets
      • Carb Cycling
      • Vertical Diet
      • Reverse Dieting
      • Carnivore Diet
      • Ketogenic Diet
      • Intermittent Fasting
      • IIFYM Diet
    • Muscle Gain
      • How to Dirty Bulk
      • Go From Cutting to Bulking
      • Eat These Carbs
      • How to Eat for Muscle
    • Fat Loss
      • Macros for Fat Loss
      • Calorie Deficits
      • Natural Fat Burners
      • Cut 2 Pounds Weekly
    • Supplement Guides
      • Pre-Workout
      • Whey Protein
      • Mass Gainers
      • Greens Powders
      • Creatine
      • BCAAs
    • Daily Protein Needs
    • Pre- and Post-Workout Nutrition
    • Foods With Creatine
    • Bulking Tips
  • Training
    • Exercise Guides
      • Deadlift
      • Bench Press
      • Back Squat
      • Overhead Press
      • Lat Pulldown
      • Shoulder Exercises
      • Chest Exercises
      • Ab Exercises
      • Quad Exercises
      • Biceps Exercises
    • Training Guides
      • Beginner’s Guide to the Gym
      • How to Build Muscle
      • Guide to Muscle Hypertrophy
      • How to Train on a Cut
    • Workouts
      • Back Workouts
      • At-Home Workouts
      • Chest & Back Workouts
      • Full-Body Workout
      • HIIT Workouts
      • Bodybuilding Workouts
      • Farmer’s Carry Workouts
    • Programs
      • 5×5 Program
      • Bodybuilding Programs
      • Push-Up Program
      • Pull-Up Program
      • 5/3/1 Program
      • Powerbuilding Program
      • German Volume Training
      • Build Your Own Program
  • Calculators
    • Protein Intake Calculator
    • Macros Calculator
    • BMR Calculator
    • Squat Calculator
    • Calorie Calculator
  • Community Forum
Home » Training Guides » Sumo Deadlift High Pull Alternatives

Sumo Deadlift High Pull Alternatives

Written by Mike Dewar
Last updated on July 27th, 2023

The sumo deadlift high pull is a combination exercise that has a lifter perform a sumo deadlift into an upright row. This exercise stresses many muscles of the body, specifically the hips, legs, back, and shoulders (posterior chain). In the below section we will go over some brief benefits one can expect when performing the sumo deadlift high pull and offer seven sumo deadlift high pull alternatives to deiversy your fitness and training.

View this post on Instagram

A post shared by Rani Kamal (@rani__kamal)

Below is a brief recap of the main sumo deadlift high pull benefits coaches and athletes can expect when performing this total body compound movement. You can read the full explanations of the below benefits in this sumo deadlift high pull exercise guide.

  1. Posterior Chain Development
  2. Increased Power Output (Hips and Lower Body)
  3. Builds Metabolic Fitness (when done in a cyclical, high-rep based fashion)
  4. Total Body, Compound Exercise (more muscles targeted at one time)

Exercise Demo Video

Below is a video demonstration of the sumo deadlift high pull, performed with a barbell.

Sumo Deadlift High Pull Alternatives

Below are six (6) sumo deadlift high pull alternatives that coaches and athletes can use to target similar muscle groups and training outcomes in instances where they sumo deadlift high pull is contradictory to an athlete’s performance or health. The first two exercises are geared for maximal power development. The next alternative can be used in place of sumo deadlift high pulls in metabolic conditioning WODs or endurance sessions. Lastly, the last pairing of alternatives can simply be supersetted together if muscle hypertrophy is the true goal of performing the sumo deadlift high pull.

Clean / Snatch High Pull

If you are looking to build serious strength and power specific to sports performance and olympic weightlifting look no further than the clean/snatch high pull. Both movements are very similar to the sumo deadlift high pull with the exceptions of the foot and hand placement. By using a clean or snatch grip (rather than the narrow, upright row grip), you are able to minimize any unwanted strain and stress on the shoulder joint, which is often seen as an exercise contraction in the sumo deadlift high pull. In addition, the clean and snatch high pull have a broader application to other movements like cleans, snatches, and their variations, making it an efficient and safe training option for most individuals.

Power Clean / Snatch

These are a progressions upon the above high pull movement, however can still help an individual create far more power outputs than a standard sumo deadlift high pull. If you are an athlete looking to run faster, jump higher, and be more explosive, the power clean/snatch is a must do.

American Swing

The American / overhead kettlebell (or dumbbell) swing is total body exercise than can easily replace the sumo deadlift high pull within fitness WODs or conditioning sessions. While these two movements have an athlete take a grip (narrow), which has been argued to increase shoulder strain, the American swing is a quick an easy swap to the more cumbersome barbell sumo deadlift high pull.

View this post on Instagram

A post shared by Luciano Antonio Rechia (@rechialuciano)

KB Swing + Pull

This kettlebell exercise is a more complex one to master, however does offer a greater amount of individualization of upright rowing angles and widths to allow for better shoulder movement. The kettlebell swing into high pull is a powerful alternative that can also increase unilateral strength and coordination and metabolic fitness.

Face Pull + Sumo Deadlift Super Set

The face pull and sumo deadlift by themselves are great exercise for building stronger, bigger muscles. When combining the two movements into a superset you are able to stress the specific muscle groups greater than if you were to use the sumo deadlift high pull. Meaning if you want stronger legs and hips, the sumo deadlift high pull loading will be limited since the upper body is not strong enough to lift the true loads the lower body could. If you want bigger shoulders, the sumo deadlift high pull may actually be helpful however you need to be sure to not overdue the loading, which can place unnecessary train on the shoulder joint.

More Exercise Guides!

Take a look at some of our more popular exercise guides and boost your muscle and fitness today.

  • Build Better Glutes with the Barbell Good Morning
  • Here’s Why (and How) You Need to Master the Barbell Push Press

Featured Image: @rechialuciano on Instagram

About Mike Dewar

Mike holds a Master's in Exercise Physiology and a Bachelor's in Exercise Science. He's a Certified Strength and Conditioning Specialist (CSCS) and is the Assistant Strength and Conditioning Coach at New York University. Mike is also the Founder of J2FIT, a strength and conditioning brand in New York City that offers personal training, online programs, and has an established USAW Olympic Weightlifting club.

View All Articles

Primary Sidebar

Latest Reviews

Featured image for the Ironmaster Super Bench Pro V2 Review

Ironmaster Super Bench Pro V2 Review (2025): Our Expert’s New Favorite FID Bench

Titan T3 Power Rack Review

Titan T3 Power Rack Review (2025): An Expert-Approved Rig Beckoning to Budget-Minded Athletes

Our tester works out at the beach in preparation for the Rogue Resistance Bands Review

Rogue Resistance Bands Review (2025): Tested by a Certified Personal Trainer

Barbend tester Jake Herod works out on a Force USA Trainer

Force USA G3 Review (2025): Our Experts Tested This Compact All-In-One Rack for Small Home Gyms

BarBend

BarBend is an independent website. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. BarBend is the Official Media Partner of USA Weightlifting.

  • About Us
  • Advertise With Us
  • Contact Us
  • Facebook
  • Instagram
  • Twitter
  • YouTube
  • Pinterest

Sections

  • CrossFit
  • Strongman
  • Bodybuilding
  • Powerlifting
  • Weightlifting
  • Reviews
  • Nutrition
  • Training

More

  • BarBend Newsletter
  • BarBend Podcast
  • The Ripped Report
  • 1RM Calculator
  • BMR Calculator
  • Macros Calculator
  • Protein Calculator
  • Squat Calculator

Policies

  • Accessibility
  • Advice Disclaimer
  • Cookies Policy
  • Disclaimers
  • Disclosures
  • Editorial Policy
  • Privacy Policy
  • Terms of Use

Copyright © 2025 · BarBend Inc · Sitemap