Sumo Deadlift High Pull

One of the most effective strength-building exercises for the upper and lower body is the sumo deadlift high pull.

This is a combination exercise that fuses the sumo deadlift and the high pull into one. It is a high calorie burning barbell exercise which targets many muscle groups at a time. My research revealed that it is the metabolic equivalent of a rowing exercise. It is effective in preparing the body for other weight training exercises.

It is considered to be a stepping stone to learning multiple pulls involved in Olympic level lifts. To perform it, you either need a barbell or a kettlebell. In case, you do not have access to gym equipment or kettlebells, you can use any other heavy objects, that can be lifted off the ground quite easily, up to your chin.

It is essential that you follow each step of this guide very carefully. The technique provided here is recommended by expert fitness instructors world over. If you are planning to take up serious weightlifting, it is essential that you learn this exercise.

Step 1: Start With Sumo/Angry Gorilla Stance
Let the kettlebell or barbell rest in front of you and between your feet. You must start with a 'sumo' style stance which also resembles an angry Gorilla pose in the wild. It is named sumo stance as it resembles the standard sumo wrestling pose. You must keep your back straight and bend in the knees.

Hold the kettlebell with both your hands close together, after bending down. The butt should be low, feet wide apart, and the chest should be as high as possible. Keep your feet as wide apart as possible, taking care that your knees don't cave in and you are comfortable. It is important that you get this starting stance right.

Step 2: The Deadlift
Once you get the above stance right, you begin the first 'pull' of the dual pull exercise. First is the deadlift and the second is high pull. Let me describe how to launch the deadlift from the starting sumo position. It consists of simply standing up from the sumo position.

While doing so, ensure that your back remains solid and straight and shoulders back. Let the effort required for pulling up, come through the hip and leg muscles. It is important that your back remains straight to protect your spine from injury.

It is similar to standing up from a squat. At the end of the deadlift, the weight should be waist level, hips open, shoulders back, and back should be ramrod straight.

Step 3: The High Pull
As your weight reaches waist height, the deadlift ends and the high pull begins. The high pull should begin as soon as the deadlift ends so that you can take advantage of the upward momentum.

Shrug your shoulders up to begin the high pull and then lead the weight up through the use of elbows. Lift the weight up till your chin and then begin the reverse descent, back to the starting position.

While going back down, you must retrace your ascent and keep your back straight throughout the process. Squat down to the starting position to conclude one iteration of the exercise.

Start with lighter weights and increase them slowly over a period of time. Do more reps with less weight or less reps with more weight. Don't let your movements be jerky. Move fluidly from one position to the other.

I advise you not to perform this advanced exercise technique without the guidance of a qualified fitness instructor. Due to the strenuous nature of this exercise, it is important that you perform it under the watchful eye of an instructor. Don't experiment on your own.