Foundational Movement

Sumo Deadlift High Pull

Set-up:

• Stance is with the heels wider than shoulder width, but not so wide that the knees roll inside the feet
• Weight in heels
• Keep the chest up and brace the abdominals to maintain a neutral spine
• Shoulders over or slightly in front of the bar
• Bar in contact with the shins
• Arms straight
• Symmetrical grip inside the knees
• Execution:

• The sequence of action is to: deadlift, shrug, pull
• Drive through the heels
• Extend legs while hips and shoulders rise at the same rate
• Once the bar passes the knees, the hip opens
• Shrug, with straight arms
• Arms follow through by pulling the bar below the chin with the elbows high and outside.
• Return the bar down fluidly in the reverse sequence: arms, then shoulders, then hips, then knees, back to the set-up position
• Finish:

• The movement finishes with the knees and hips at full extension and the bar pulled to the chin with the elbows high and outside.

Progression

1. Sumo deadlift
2. Sumo deadlift shrug, slow
3. Sumo deadlift shrug, fast
4. Full sumo deadlift high pull

Strength

Sumo Deadlift High Pull – 5 sets, 5 reps

Rest 2-3 minutes between sets.  Get comfortable with this movement and focus on your form.  The WOD has you doing sets of 10, so think of what weight you can safely maintain your form with for that many reps.

WOD

HERO WOD FRIDAY:

WOOD*

5 RFT

Run 400m

10 Burpee Box Jumps (24/20)

10 Sumo Deadlift High Pull (95/65)

10 Thursters

Rest 1 minute between rounds (aka each round is an all out sprint/max effort)

*Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David.