How to perform Barbell Sumo Deadlift High Pull with proper form
Steps:
-
Starting Position:
- Stand with feet wider than shoulder-width apart.
- Position the barbell over the mid-foot.
- Point toes slightly outward.
-
Grip the Bar:
- Bend at the hips and knees to lower your body.
- Grasp the bar with a grip slightly narrower than shoulder width (palms facing you or mixed grip).
-
Set Your Back:
- Keep your chest up, shoulders back, and engage your core.
- Maintain a neutral spine throughout the movement.
-
Initiate the Pull:
- Push through your heels as you extend your hips and knees simultaneously to lift the bar.
- Keep the bar close to your body, dragging it up along the thighs.
-
Execute the High Pull:
- As the bar passes your knees, engage your shoulders and begin to pull the bar up.
- Extend your elbows and pull the bar towards your chin, using your legs and hips for upward momentum.
-
Finish Position:
- At the peak of the pull, your elbows should be above your wrists, and the bar should be close to your body.
- Hold the contraction briefly.
-
Lower the Bar:
- Reverse the motion by lowering the bar back down in a controlled manner.
- First, lower your elbows, then the bar, keeping it close to your body.
- Return to the starting position.
Tips for Proper Form:
- Keep your weight balanced on your heels.
- Avoid rounding your back; maintain spine alignment.
- Focus on engaging your entire posterior chain during the lift.
- Always practice with light weights to master form before increasing load.
Safety:
- Ensure a clear environment to prevent injury.
- Use lifting shoes or a flat-soled shoe for stability.
Exercises
Back Extension, Bodyweight
Type: Lower, Core
Target: Back
Synergist: Glutes, Hamstrings
Back Extension, Leverage Machine
Type: Lower, Core
Target: Back
Synergist: Glutes, Hamstrings
Ball Slams, Medicine Ball
Type: Core, Upper
Target: Shoulders, Back
Synergist: Chest, Abs
Bent Over One Arm Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Bent Over Row, Barbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Cable
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Smith Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Band
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Chin Up, Bodyweight
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest
Chin Up, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest
Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Deadlift, Barbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Cable
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Dumbbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Smith Machine
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Band
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Kettlebell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms