A Little Love for the Sumo (Deadlift High Pull)

Sumo deadlift high pull (SDHP) is definitely not my favorite movement, and I’m not alone.  There’s a lot going on in this one to get the weight to travel all the way from the ground to just under the chin, and when not done properly it has the potential to put pretty much every part of your body in a less than good position (especially the back and shoulders).

When executed correctly the SDHP allows us to express, and work towards achieving our fitness goals.  As already mentioned, we’re covering a wide range of motion, so we’re moving a load, a long distance, quickly.  While not necessarily the most weight you’re ever going to lift, it is going far and fast, so the power output will be high.  We’re also utilizing an explosive opening of the hips as the driver (again).  This is a key to athletic expression, and present in a great many of the movements we practice.

So how do we make sure to get the value we’re after out of the SDHP, and not break ourselves?  The number one priority is to work on great technique and positioning.  Keep weight in your heels, vertical shins, knees out, a tight back (no cat back), shoulders pinched back, and don’t over extend on the way up.  While keeping form in mind we also need to make sure we can control the object we’re moving.  This should be a fairly light movement anyway, but if you’re using a barbell be sure you can handle weight.  If a barbell seems a bit awkward and difficult to control, SDHPs can also be done with a kettlebell.  As we’re showing some love to the sumo deadlift high pull remember, technique first, then intensity.

January 11, 2011

Strength: Front Squat 5-5-3-3-1-1-1

WOD:
5 Rounds:
7 Sumo Deadlift High Pulls (45kg/30kg)
10 Burpees

Looking for a little friendly competition? On Saturday, January 15th at 11:30 AM Forever CrossFit is hosting a Full Mission Profile workout.  Teams of 4 (all male, all female, or mixed) are invited to compete in this no-scaling-allowed, military themed test of fitness.  There is no entry fee.  Nathan and Yosh had a great time when they competed at Forever CrossFit back in October.  Please contact Eric if you’re interested.

***CrossFit Fenway will be closed Monday, January 17th in observance of MLK Day

10 thoughts on “A Little Love for the Sumo (Deadlift High Pull)”

  1. Did AF WOD 14 this morning.. 8 min amrap: 1 KB swing (1.5pd) + 1 thruster (65#), then 2+2, and so on.. got through 9 full +14. definitely a lot harder than i was anticipating..

    then
    FS- 75kg
    WOD- 4:04 rx

  2. FS: 90kg
    WOD: 5:59 – 5 rds of 10 Deadlift 60kg and 35 Double Unders.
    A nice quick one to ease me back in after a couple of weeks of rest.

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