The Sumo Deadlift High Pull is a simple movement to work your lower back, gluteals, thighs and shoulders. Your back must remain tight in order to protect your spine and to ensure that the proper muscles of your legs and butt are being used.
Online Personal Training Video: Sumo Deadlift High Pull
How To Do It
1. Begin with your feet wide, chest high, and butt low. Your feet should be angled outward at approximately 45-degrees, matching the extended line of your thighs. The dumbbell, dumbbells or kettlebell should be hanging toward the ground. Arms straight.
2. Stand up explosively and open your hips completely.
3. Your hips should be all the way open, your back completely straight, and your shoulders back.
4. Shrug. Without a pause, and to maintain the momentum of the weight, shrug your shoulders just as your hips open completely.
5. Pull. Once you’ve shrugged your shoulders, pull with your arms to continue the weight’s progression upward. Your elbows lead the way.
6. At the top of the exercise, the weight is all the way up to your chin and your elbows are high.
7. Without pausing at the top, reverse the movement to complete the exercise.
8. Lower the weight until your arms are straight, then squat to return to the start position.
Online Personal Trainer Tips
1. Keep your chest up the entire time.
2. Keep your lower back tight, in the neutral position, the entire exercise.
3. This is a lower back and leg exercise. If you’re feeling it mostly in your shoulders, check your technique.
