Kettlebell Sumo Deadlift with High Pull

Category

Legs

Difficulty

Intermediate

Equipment

Kettlebells

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus, Adductor Magnus, Deltoids

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Trapezius, Erector Spinae

How to do it

1. Place a kettlebell on the floor between your feet. Stand with your feet wider than shoulder-width apart and your toes pointed slightly outward.
2. Hinge at your hips and bend your knees to lower your body, reaching down to grasp the kettlebell handle with both hands, keeping your back straight and chest up.
3. Push through your heels to lift the kettlebell off the floor, extending your hips and knees simultaneously. As you reach the standing position, explosively pull the kettlebell upward towards your chin by bending your elbows and keeping them pointed outward.
4. Lower the kettlebell back to the starting position with control. Repeat for the desired number of repetitions.

Form tips

• Use a weight that allows you to maintain proper form throughout the exercise.
• Push through your heels to maximize power and stability.
• Ensure your knees track over your toes to prevent knee strain.