Kettlebell High Sumo Pull

1. Start by placing a kettlebell on the floor between your feet. Stand with your feet wider than shoulder-width apart, toes slightly pointed outwards, emulating a sumo stance.

2. Bend at the knees and hinge at the hips to squat down and grip the kettlebell handle with both hands. Your back should be flat, and your shoulders should be pulled back to avoid rounding.

3. Begin the lift by driving through your heels to extend your legs while simultaneously pulling the kettlebell upwards close to your body. Your arms should remain extended during the initial phase of the lift.

4. As you reach full extension with your legs, continue to pull the kettlebell upwards, leading with your elbows as you raise the kettlebell to just below chin height. Your elbows should be higher than your wrists, forming a "high pull" at the top of the motion.

5. At the top of the movement, squeeze your glutes, quads, and shoulder blades together as you reach the peak of the high pull.

6. Lower the kettlebell back to the starting position in a controlled manner. Allow your knees to bend and your hips to hinge once more, returning to the squat position.

7. Repeat the movement for the desired number of repetitions, ensuring you maintain proper form throughout each rep. Keep the core engaged to protect your lower back.

Remember to choose an appropriate weight for your fitness level and to warm up before beginning your workout. If you experience pain or discomfort during the exercise, stop immediately and consult with a fitness professional.

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