Sumo.Deadlift.High.Pull.

Sumo.Deadlift.High.Pull.

The sumo deadlift high pull is a great power developer. The lift starts much like the deadlift, but with a wider stance and narrow grip. The weight is accelerated using your legs and hips to drive it to a top position directly under your chin. This movement is fast and moves the weight a long distance, therefore making the power output very high.

Here are a few tips to perfect your Sumo Deadlift High Pull:

Deadlift

  • Begin with your feet in a wide “sumo” stance with your toes pointed out at about a 30 degree angle
  • Your hands should take a narrow grip on the bar, thumb width apart
  • The bar should start at rest on the ground, touching your shins
  • Arch your back and keep it tight throughout the movement
  • Keep your chest up and facing forward
  • Keep your weight on your heels
  • Your shoulders should be slightly ahead of the bar
  • There should be no slack in your arms and you should not jerk the bar off the ground

Pull

  • Your arms should remain straight until after the shrug
  • Your arms finish the movement by pulling the bar up to your chin
  • The transition between the deadlift, shrug, and pull should be seamless
  • Your elbows should be high at the top of the pull, think elbows high and away

Return

  • To return the bar to the ground, release your arms, bend your knees and keep your chest high and facing forward

Video Tutorial: Sumo Deadlift High Pull (SDLHP) 

Sumo-deadlift-high-pull-step-1-setup

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Saturday’s Workout (April 12, 2014)

CrossFit (practice)

4 sets:

  • 20 Push ups
  • 10 SDLHP (95/65)
  • 10 Hang Clean & Jerks (95/65)

Rest 1:1 ratio (cap with Rest 20 minutes)

 

…coming Monday

CrossFit (mental toughness)

Skill: Pull up Variations 5 x 8-10 (Fat Grips, Rope, Ring, Chin up)

20min AMRAP:

  • 300m Run
  • 10 Burpee Pull ups