kettlebell sumo high pull
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站立，双脚分开比肩宽，脚趾朝外。 双手握住壶铃放在身体前方，手臂向下伸展。 弯曲膝盖，降低臀部至下蹲位置，保持背部挺直。 脚后跟发力，爆发性伸展臀部和膝盖，将壶铃拉向下巴。 当你向上拉壶铃时，保持肘部高且宽，并将肩胛骨挤压在一起。 将壶铃放回起始位置，然后重复所需的重复次数。
Stand with your feet wider than shoulder-width apart, toes pointing outwards. Hold a kettlebell with both hands in front of your body, arms extended downwards. Bend your knees and lower your hips into a squat position, keeping your back straight. Drive through your heels and explosively extend your hips and knees, pulling the kettlebell up towards your chin. As you pull the kettlebell up, keep your elbows high and wide, and squeeze your shoulder blades together. Lower the kettlebell back down to the starting position and repeat for the desired number of repetitions.
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