How to Do the Perfect Sumo Deadlift High Pull (Complete Guide)

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

Hip extension timing and power
Knee tracking and stability
Bar path optimization
Shoulder and elbow positioning
Movement sequencing corrections

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