라이브러리로시작 
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운동 라이브러리
Kettlebell Sumo High Pull
An explosive pull from a wide stance that trains the traps, upper back, and hips together, and doubles as a power and conditioning movement.
등케틀벨Explosive pull
주동근
승모근둔근
협응근
후면 삼각근햄스트링척추기립근전완
장비
케틀벨
패턴
Explosive pull
준비 자세
- 01Take a wide sumo stance with toes turned out and a kettlebell between the feet.
- 02Hinge down and grip the handle with both hands, arms straight.
- 03Flatten the back and pull the shoulders down away from the ears.
- 04Load the hips with the chest up before the first pull.
수행
- 01Drive the hips forward explosively to stand up with the bell.
- 02As the hips finish, pull the elbows high and wide toward the ceiling.
- 03Bring the handle to roughly collarbone height with elbows above wrists.
- 04Guide the bell back down along the same path into the next hinge.
체크포인트
- -Hip extension starts the pull; arms only finish it.
- -Elbows stay higher than the wrists at the top.
- -Back stays flat in every bottom position.
- -Bell travels close to the body, not swung outward.
흔한 실수
- -Pulling early with the arms instead of snapping the hips.
- -Letting the elbows drop below the wrists at the top.
- -Rounding the lower back as fatigue sets in.
- -Lowering the bell with a crash instead of re-hinging.
프로그래밍 노트
- -Use 3 to 5 sets of 6 to 10 explosive reps with full reset between sets.
- -Keep loads moderate; speed and crisp hip extension matter more than weight.
- -Slots well into conditioning circuits or as a power primer before rows.