Kettlebell Sumo Deadlift High Pull

oec:kettlebell-sumo-deadlift-high-pull

An explosive full-body movement that couples a wide-stance hip hinge with an upright pull using momentum from the lower body.

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Also called: Kettlebell Sumo High Pull, KB Sumo Deadlift High Pull, KB SDHP

How to do it

Stand directly over the kettlebell with your feet in a wide sumo stance, toes angled outward at roughly 30 to 45 degrees.
Hinge at the hips and bend your knees to reach down, gripping the kettlebell handle with both hands using an overhand grip.
Keep your chest upright, spine neutral, and shoulders pulled slightly back and down.

Drive violently through the floor with your legs, extending your hips and knees with explosive force.
As full hip extension is reached, shrug your shoulders and allow the momentum to float the kettlebell upward.
Guide the kettlebell up toward collarbone height, leading with your elbows high and outside your wrists.
Smoothly reverse the path by lowering the kettlebell under control, re-hinging at the hips as the bell passes below waist height to return it to the floor.

Inhale as you hinge down to grip the weight, and exhale forcefully as you drive through your hips and complete the pull.

Pulling primarily with the arms before the hips fully extend.: Wait for complete hip and knee extension before bending your elbows to guide the bell upward.
Letting the elbows drop below the wrists at the apex of the pull.: Direct your elbows up and outward so they remain higher than your hands throughout the finish.
Rounding the lumbar spine during the initial pickup or return to the floor.: Keep your chest proud and hinge at the hips while bracing the trunk firmly.

Avoid striking the chin or chest with the kettlebell handle at the top of the movement.
Do not let the weight pull your spine into flexion when returning to the floor; control the descent.

This record: CC-BY-SA-4.0.