KB Sumo Deadlift High pull

Starting Posture

Stand with your feet wider than shoulder-width apart, toes angled slightly outwards. Hold a kettlebell with both hands in front of you, with arms fully extended towards the floor.

How to Exercise

Keep your back straight and lower your body by bending your knees and pushing your hips back, similar to a squat. Drive through your heels to push yourself back up, while simultaneously pulling the kettlebell towards your chest with your elbows high. Your body should end in a standing position with the kettlebell near your chin. This movement should feel explosive.

Breath Control

Inhale as you lower down into the squat position, exhale as you push through your heels to stand up and pull the kettlebell towards your chest.

Common errors

Some common errors include using too much momentum to swing the kettlebell up, rounding the back, and letting the kettlebell pull you forward. Avoid leaning back excessively as you pull the kettlebell towards your chest.

Weights

You can start with a lighter kettlebell to focus on technique and gradually increase the weight as you become more comfortable with the movement.

Grips

You can use a pronated grip with both hands on the handle of the kettlebell, or try an alternating grip for variety.

Variations

To add a challenge, you can try single-arm kettlebell high pulls or include a squat at the bottom of the movement for a more dynamic exercise.

Comments and tips

Make sure to engage your core throughout the movement to stabilize your spine. Keep your chest up and shoulders back to maintain good posture. Focus on using the power generated from the lower body to drive the movement, with the upper body acting as a guide for the kettlebell.

Cautions

Avoid rounding your back as you lift the kettlebell, as this can lead to injury. Start with a lighter weight to practice the movement with proper form before increasing the load. Be mindful of your knees and ensure they track in line with your toes throughout the exercise.