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