How to do a Sumo Deadlift High Pull (SDHP) to increase your strength and improve your performance in CrossFit WODs.

Set-Up for a Sumo Deadlift High Pull

  • Start with your feet wide outside of hips, toes turned out slightly
  • Hands should nbe two thumbs distance outside of the center of the bar
  • Set hips just above knees, flat tight back, set shoulders at or just over the bar

Points of Performance for a Sumo Deadlift High Pull

  • Deadlift the bar from the ground building speed pushing through the heels
  • Aggressively extend the hips and follow through into a shrug keeping the arms long
  • Arms begin to bend after the shrug keeping the path of the bar tight to the body with the elbows high and outside the bar
  • Hands come to chin height, elbows come to ear height to finish the movement
  • On the way back down the arms extend, the shrug relaxes, then the hips push back to the starting position

Tips and Tricks for a Sumo Deadlift High Pull

  • Be patient on bending your arms until the bar reaches your hip and more importantly your torso is vertical
  • Very similar pull to that of the snatch or clean