Perfect Sumo Deadlift High Pull Technique
The sumo deadlift high pull (SDHP) is a dynamic compound movement that combines the deadlift and upright row. ChAIron's AI coaching ensures explosive power development with perfect form and timing.
Step-by-Step Form Guide
- Setup: Stand with feet wider than shoulder-width, toes pointed slightly outward
- Grip: Grip the barbell with hands inside your legs, arms fully extended
- Starting Position: Chest up, shoulders back, weight on heels with neutral spine
- First Pull: Drive through heels, extending hips and knees simultaneously
- Second Pull: As bar passes knees, explosively extend hips and shrug shoulders
- High Pull: Pull elbows high and outside, bringing bar to chest level
- Return: Reverse the movement, controlling the descent
Common Mistakes to Avoid
- Using arms too early instead of hip drive
- Allowing knees to cave inward
- Rounding the back during the pull
- Not fully extending hips before pulling
- Pulling bar too wide or too narrow
AI Coaching Benefits
ChAIron's computer vision analyzes your SDHP form in real-time, providing instant feedback on:
- Hip extension timing and power
- Knee tracking and stability
- Bar path optimization
- Shoulder and elbow positioning
- Movement sequencing corrections