Additionally, the sumo deadlift requires a stance that is about shoulder-width or slightly wider (but not so wide that the athlete cannot keep the knees tracking over the toes) and a narrower grip inside the legs (but not so narrow that the pull becomes imbalanced). The athlete should be able to maintain a neutral spine, keep the bar close to the body, set up with the shoulders over or in front of the bar, and have the heels down with weight balanced in the mid-foot.
#BARBELL HIGH PULL FULL#
The SUMO DEADLIFT HIGH PULL progression uses three introductory steps before the athlete experiences the full movement:įirst, the primary points of performance used in the conventional deadlift are transposed to the wider stance and narrower grip of the sumo deadlift. With the use of a progression, therefore, trainers are able to narrow their focus and simplify the corrective process. The trainer benefits by limiting the total number of faults that can happen during the full movement to just those that are most common at each stage. The athlete gets the benefit of focusing on important elements without having to worry about successfully completing the entire movement.
#BARBELL HIGH PULL SERIES#
Additionally, with its large range of motion, a significant contribution from most major muscle groups, and the potential for fast cycle time, the SDHP proves to be a very useful conditioning tool.Īs we’ve seen previously (see push jerk and med-ball clean progressions), breaking down movements into a series of simple steps that build upon each other offers several benefits to both the athlete and trainer. This skill is seen in many other sports applications such as rowing, throwing, and weightlifting.
However, the movement pattern of the SDHP is invaluable for learning to transfer power from the hips and legs, through the upper body, and into the object being lifted with maximal efficiency. The sumo deadlift high pull (SDHP) is an often overlooked movement in CrossFit programming. The sumo deadlift high pull replicates the upward movement pattern of a clean or snatch and serves as a bridge between the deadlift and the faster lifts. The sumo deadlift high pull builds on the deadlift, but we widen the stance and bring the grip inside the knees to facilitate a longer pulling motion.
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