Sumo Deadlift Highpull
This exercise is actually a dual combination of the sumo deadlift and upright row. With heavy weight loads it is difficult to do so use caution.
Stand facing the bar. Place your feet considerably wider than shoulder-width apart with you toes pointing outward at about a 30 to 45 degree angle. To get the most out of this exercise and avoid injury, ensure that your toes and knees are in the same alignment, i.e., pointed the same way while in the squatting position.
1. Flex your knees until your thighs are parallel to the floor.
2. Use an overhand grip on the bar – hands about shoulder-width apart. Keep your arms hanging straight down inside your knees.
3. Inhale and hold your breath to expand your diaphragm, thereby protecting your back. Arch your back a little, shoulders back. Contract your abdominals and straighten your legs, extending your torso to stand erect.
4. Next, continue pulling the weight, just like an upright row, keeping the bar close to your body, all the way up so that your upper arms are horizontal to the floor and the bar is almost touching your chin, approximately.
5. Slowly lower the weight back down to your waist and then, to the floor to your original starting position. Make sure to stabilize the weight before beginning lift.
Notes: This exercise places primary emphasis on the quadriceps and adductors and secondary emphasis on the back, shoulders and upper arms. Because you are doing an upright row movement the weight load used will necessarily be about 50-60% or less than a full sumo deadlift.
However, if lifting heavy weight, wear a weight belt. Also, make sure you can control the weight properly before moving up or down. Do not attempt heavy weight with this exercise if you are inexperienced. Doing so will possibly injure the adductors or hips and interconnecting tissue, as well as the sacrum and the lumbar vertebrae.