Today we’re working with dumbbell sumo deadlift to high pull. This is an explosive (which sounds scary but just is gym speak for powerful) full body exercise. It targets the glutes, hamstrings, back, and shoulders.

This can be done with one or two DBs or without weights at all.

To begin the movement, we see the word sumo in there and that means we stand with a wider than normal stance with our feet outside our shoulders and with the toes pointed slightly outward. The DB is placed on the ground between your feet. (There’s a scaling option here. If you find the floor is too low or too far away, place the DB on something higher and raise the ground to where you can reach it.)

Squat down with chest high and a straight spine, grip the DB in an overhand grip, drive through your heels and stand up with the DB held close to your body. This is the deadlift part.

Now to complete this with the high pull, once your hips are fully extended and you’re standing (keep your feet planted) pull the DB with power up to your chest/chin, leading with your elbow. Then under control, lower the DB back down to the floor or your little platform with a tap before doing the next rep.

Some tips here: drive up with your hips and legs, not your arms, keep the DB close to your body, and keep the movement flowing into one continuous movement. It isn’t a deadlift and a high pulls it is a deadlift TO a high pull, and remember to keep your chest up. It also a good idea not to hit yourself with the DB as do the high pull, she says from experience.

If you own a KB, this can be done with one of those as well with the weight staying central throughout the move. And if you wish to do this without weights, you can also choose that.

One of the best ways to scale this move is to bring the ground up to a space you can reach. Do your best to keep the movement fluid but remember that any new movement is a bit tricky to master all at once. Give yourself the time and space to practice this and it will become easier to complete over that time.