Sumo Deadlift High Pull
Kettlebell deadlifts are a fairly popular option for targeting the hamstrings, glutes, and core, but Konforti points out that the sumo deadlift high pull takes a good exercise and makes it great. “Adding a high pull increases core activation, cardiovascular demand, and makes the move more power-oriented,” Konforti says. “By pulling the kettlebell explosively off the ground with your legs, you should hardly lift with your elbows to bring the kettlebell up. Training for explosiveness and power like this has great carryover to sports.”
- Stand tall with feet roughly shoulder-width apart, knees slightly bent, and toes angled slightly outward.
- Place a kettlebell between your feet. Keeping core engaged, hinge from the hips, pressing glutes behind you until you can grasp the kettlebell handle in both hands.
- Explosively drive hips forward and extend knees as you return to standing, simultaneously pulling elbows up toward your ears, until hands are at shoulder-height.
- Lower the weight back to the ground and continue for 10 to 12 repetitions.
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