How to perform Barbell Sumo Deadlift High Pull with proper form

Steps:

1. Starting Position:

   • Stand with feet wider than shoulder-width apart.
   • Position the barbell over the mid-foot.
   • Point toes slightly outward.

2. 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).

3. Set Your Back:

   • Keep your chest up, shoulders back, and engage your core.
   • Maintain a neutral spine throughout the movement.

4. 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.

5. 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.

6. 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.

7. 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.