During the setup for a sumo-deadlift high pull, where should the shoulders be in relation to the bar?

• A. Knees in line with toes.
• B. Eyes on the horizon.
• C. Shoulders slightly in front of or over the bar.
• D. Arms straight and bar in contact with the shins.

Answer: (C)

In this lift, you want the bar to stay close to your body and move in a straight vertical path. Having the shoulders slightly in front of or directly over the bar sets your upper back and lats up to pull efficiently, while helping you maintain a neutral spine and a strong hip-shoulder drive as you begin the movement. This position minimizes bar drift away from the body and sets you up for a powerful, controlled pull.

If the shoulders sit behind the bar, it can be harder to keep the bar close and under control, leading to a less efficient bar path and potential compensations in the torso or hips. The other cues described—knees in line with toes, eyes on the horizon, or arms straight with the bar contacting the shins—don’t address how the bar relates to your shoulders at setup, which is the focus here.