High Sumo Pull Deadlift

1. Start by positioning your feet wider than shoulder-width apart, with toes pointing slightly outwards.

2. Bend your knees and hips to lower your body, and grasp the barbell with both hands set about shoulder-width apart or slightly narrower, using an overhand grip.

3. Tighten your core, keep your back straight, and look forward to maintaining a neutral neck position.

4. Lift the barbell off the ground by extending your hips and legs, while keeping the barbell close to your body.

5. As the barbell passes your knees, accelerate the barbell upwards by extending through the hips, knees, and ankles (like a jump-shrug motion) and pull the barbell toward your chin, guiding it with your elbows. Your elbows should go higher than the bar.

6. Lower the barbell back to the starting position on the ground in a controlled manner.

7. Reset your posture and repeat for the desired number of repetitions.

Safety Tips: Maintain a neutral spine throughout the movement to protect your lower back. Perform the exercise in a controlled manner, especially while lowering the bar to the ground. Start with a lighter weight to perfect the form before adding more weight. If you have any pre-existing health concerns, especially pertaining to your back, shoulders, or knees, consult a healthcare professional before attempting this exercise.

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