Kettlebell Sumo Deadlift High Pull
- Level
- Intermediate
- Equipment
- Kettlebell
- Movement
- High pull
- Tracks
- Weight & Reps
Works
Lower Back Glutes Hamstrings Traps Shoulders Back Quadriceps Forearms Abdominals
How to do it
- Stand with feet wider than shoulder-width and toes pointed out.
- Grip the kettlebell handle with both hands using an overhand grip.
- Hinge at the hips to lower the bell between your legs.
- Drive through your heels to extend your hips and knees explosively.
- Shrug your shoulders and pull the bell up to chest height.
- Lower the weight back between your legs under control.
Common mistakes
- Pulling with the arms before the hips fully extend.
- Allowing the lower back to round during the initial hinge.
- Swinging the kettlebell away from the shins on the way up.
- Shrugging the shoulders before the hip drive is complete.
Safety
Avoid rounding the lower back under load to prevent disc injury.
Do not hyperextend the spine at the top of the movement.
Tips
- Keep the kettlebell close to your body throughout the entire movement.
- Initiate the pull with your legs, not your arms.
- Lead the upward motion with your elbows, not your hands.
- Maintain a neutral spine from the start of the hinge to the lockout.
Details
- Base movement
- High pull
- Arms
- Both
- Legs
- Both
- Hand orientation
- Pronated (palms down / away)
- Stance
- Wide
