Monday August 8, 2016

Foundational Movement

Sumo Deadlift

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:
  • Drive through the heels
  • Extend legs while hips and shoulders rise at the same rate
  • Once the bar passes the knees, the hip opens
  • Bar maintains contact with the legs the entire time
  • On return to the floor, push hips back while the shoulders move forward, delaying the knee bend
  • Once bar descends below the knees and the torso angle is set, bend the knees to return the bar to the set-up position
  • Finish:
  • The movement finishes with the bar lifted to full extension of the hips and knees

Strength

Sumo Deadlift: 5 sets, 5 reps

WOD

Reps: 21-15-9 (pick one kettle bell), Run: 200-400-600

Sumo Deadlift High Pull

Kettle bell Swing

Goblet Squat

Run

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