The sumo Deadlift High Pull is a compound exercise designed to develop multiple muscle groups as well as high calorie burn.
START with your feet in a wide "sumo" stance with your toes pointed out at about a 30 degree angle. Your hands should take a narrow grip on the kettlebell, inside your legs. The kettlebell should start at rest on the ground. Arch your back and keep it tight throughout the movement Keep your chest up and facing forward. Keep your weight on your heels your shoulders should be slightly ahead of the kettlebell. Generate peak tension throughout your body before you start to pull. There should be no slack in your arms and you should not jerk the bar off the ground
At the top of the deadlift, perform a powerful shrug with straight arms. This will generate momentum on the weight. Your arms should remain straight until after the shrug. Your arms finish the movement by pulling the bar up to your chin. The transition between the deadlift, shrug, and pull should be seamless. Your elbows should be high at the top of the pull.
Variations on this include: