Monday December 5, 2016

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 DL High Pull: 5-4-3-3-2-2-1-1.

Work to a heavy single

WOD

12 min AMRAP

50 Double Under buy in

-then-

10 Kettle bell Sumo Dead lift High Pull @53/35*

15 Goblet Squats

 

*Push yourself. Use the next heavier kettle bell than you are used to. These are sumo dead lifts and squats.

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