Sumo Deadlift High Pull

Body region

• Legs
• Glutes
• Back
• Shoulders

Muscles

Main

• Gluteus Maximus
• Vastus Lateralis
• Vastus Medialis
• Adductor Magnus

Helps

• Deltoid
• Trapezius
• Rhomboids
• Erector Spinae
• Biceps

Holds

• Latissimus Dorsi
• Rectus Abdominis

Equipment

• Kettlebell or Barbell

Technique

1. Stand in a wide stance with a kettlebell between the feet, gripping the handle with both hands (or a barbell with a narrow grip).
2. Set the back flat and push the floor away to stand, driving the hips forward.
3. As the hips extend, pull the bell up along the body to chest height, elbows high and out.
4. Lower the bell back between the feet under control.

Cues

• Power comes from the legs and hips, the arms finish the movement.
• Keep the bell close to the body.

Common mistakes

• Rounding the back in the bottom.
• Pulling with the arms before the hips extend.
• Using a load so heavy the elbows cannot rise.

Alternatives

• Kettlebell High Pull
• Kettlebell Deadlift