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Upper Legs · Kettlebell
Kettlebells Sumo Deadlift With High Pull
Kettlebells Sumo Deadlift With High Pull is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings, upper back and lower back assisting. It needs a kettlebell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Kettlebell
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
- Adductors · Adductor Magnus
- Shoulders · Deltoids
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Upper Back · Trapezius
- Lower Back · Erector Spinae
How to do Kettlebells Sumo Deadlift With High Pull
- Place two kettlebells on the floor between your feet. Stand with your feet wider than shoulder-width apart and your toes pointed slightly outward.
- Hinge at your hips and bend your knees to lower your body, reaching down to grasp the kettlebell handles, one in each hand, keeping your back straight and chest up.
- Push through your heels to lift the kettlebells off the floor, extending your hips and knees simultaneously. As you reach the standing position, pull the kettlebells upward towards your chin by bending your elbows and keeping them pointed outward.
- Lower the kettlebells back to the starting position. Repeat for the desired number of repetitions.
Form tips
- Keep your back straight and avoid rounding your shoulders.
- Exhale as you lift the kettlebell and perform the high pull, inhale as you lower it.
- Push through your heels to maximize power and stability.
Kettlebells Sumo Deadlift With High Pull alternatives
More quads exercises
Kettlebells Sumo Deadlift With High Pull FAQ
What muscles does Kettlebells Sumo Deadlift With High Pull work?
Kettlebells Sumo Deadlift With High Pull mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus, gluteus mideus and Adductor Magnus). The hamstrings, upper back and lower back work as secondary muscles.
What equipment do you need for Kettlebells Sumo Deadlift With High Pull?
You need a kettlebell.
How many sets and reps of Kettlebells Sumo Deadlift With High Pull should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Kettlebells Sumo Deadlift With High Pull good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Kettlebells Sumo Deadlift With High Pull burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Kettlebells Sumo Deadlift With High Pull?
Other exercises for the quads include Barbell Deadlift High Pull, Barbell Clean Deadlift, Barbell Reverse Deadlift and Barbell Clean Pull.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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