Movement Tip: The Sumo Deadlift High Pull

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Like the Kettlebell Swing, the Sumo Deadlift High Pull is a more explosive hinge movement, creating more momentum in the barbell and making it easier to pull the barbell to chest height. Make sure you wait until the hips and knees are fully extended before shrugging the barbell higher, or you will lose out on all that powerful hip extension. In this video, Level 1 Seminar Staff members James Hobart and Adrian Bozman break down parts of the sumo deadlift high pull for us.

Points Of Performance

  • Stand on feet with with stance slightly wider than shoulder width apart
  • Hands in between bent legs with a full grip on the bar
  • Knees in line with toes
  • Shoulders slightly in front of the bar at set-up
  • Lumbar curve maintained
  • Hips extend forward and shoulders rise at the same rate
  • Heels down until hips and legs extend
  • Shoulders shrug, followed by a pull of the arms
  • Elbows move high and outwards pointing to opposite directions
  • Bar moves over the middle of both feet
  • Complete at full hip and knee extension with the bar pulled up just below the chin
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