Foundational Series: Mastering the Sumo Deadlift High Pull

The sumo deadlift high pull (SDHP) is one of the foundational movements in CrossFit, designed to develop total-body power, coordination, and explosive strength. This dynamic movement combines elements of a deadlift and an upright row, targeting multiple muscle groups in one fluid motion. The SDHP not only improves athletic performance in the gym but also enhances functional strength for daily activities, making it a key movement to master in your training.

What Is the Sumo Deadlift High Pull?

The sumo deadlift high pull involves pulling a barbell or kettlebell from the floor to shoulder height using a wide (sumo) stance. The movement starts like a deadlift, with the weight being lifted from the ground, and ends with a powerful upward pull, bringing the weight up toward your chin. This full-body exercise engages the legs, hips, core, shoulders, and arms, making it highly effective for building strength, coordination, and endurance.

The Benefits of Sumo Deadlift High Pulls

1. Full-Body Engagement: The SDHP works the entire body, from the lower body to the upper body. It targets the quads, hamstrings, glutes, hips, core, traps, and shoulders, making it one of the most comprehensive strength movements in CrossFit.
   
2. Explosive Power: The movement emphasizes explosive power from the hips, crucial for improving athletic performance. This type of power is transferable to many other CrossFit exercises, as well as sports that require quick bursts of strength.
   
3. Improved Cardiovascular Fitness: Since the SDHP is often performed at high repetitions and with relatively lighter weights in CrossFit workouts, it challenges your cardiovascular system, boosting stamina and endurance while building strength.
   
4. Enhanced Coordination and Timing: The combination of the deadlift and high pull requires precise coordination between the lower and upper body. Mastering this movement will help improve your timing and rhythm in more complex lifts and athletic activities.
   
5. Functional Strength: The SDHP mimics movements you might perform in everyday life, like pulling a heavy object off the ground and lifting it up. This makes it a practical exercise for building strength that directly translates to real-world tasks.

How to Perform a Sumo Deadlift High Pull Correctly

Proper technique is key to executing the SDHP safely and effectively. Here’s a step-by-step guide:

1. Set-Up:
   • Stand with your feet wider than hip-width apart in a sumo stance, with your toes slightly pointed outward.
   • Position the barbell (or kettlebell) on the floor in front of you, directly over the middle of your feet.
   • Bend at the hips and knees to lower yourself down to the bar, keeping your chest up and back flat. Grip the bar with your hands inside your knees using an overhand grip.
   
2. The Deadlift:
   • Begin the lift by driving through your heels and extending your hips and knees explosively, lifting the bar from the ground.
   • Once the bar passes your knees, explode upwards to fully extend the hips and knees.
   
3. The Pull
   • Once your hips and knees are fully locked out, transition into the high pull by shrugging your shoulders and pulling the bar up toward your chin.
   • Keep your elbows high and outside as you perform the high pull, ensuring the bar travels in a straight line close to your body.
   
4. Finish and Lower:
   • At the top of the movement, the bar should be just below your chin, with your elbows pointing outward and above the bar.
   • Lower the bar in a controlled manner, first reversing the high pull and then bending at the hips and knees to return the bar to the floor.
   

Common Mistakes to Avoid

1. Pulling with the Arms Too Early: One of the most common mistakes in the SDHP is pulling with the arms too soon. The power should come from your legs and hips. Make sure to extend your hips fully before initiating the high pull.
   
2. Rounding the Back: As with any deadlift variation, rounding the back can lead to injury. Keep your chest up and your core braced throughout the movement to maintain a neutral spine.
   
3. Letting the Elbows Drop: When performing the high pull, make sure your elbows stay above the bar at the top of the movement. Dropping your elbows reduces the effectiveness of the exercise and can lead to poor form.
   
4. Using Too Much Weight: The SDHP is often performed in CrossFit workouts at high repetitions, so it’s essential to choose a weight that allows you to maintain good form. If the weight is too heavy, you’ll likely compensate by using improper technique.
   
5. Not Using the Hips Enough: The power in the SDHP comes primarily from the hips. Avoid relying too much on your arms to lift the bar—focus on driving through your legs and hips to generate power.
   

How to Incorporate Sumo Deadlift High Pulls Into Your Workout

The SDHP is a versatile movement that can be included in various types of workouts, from strength training to conditioning. Here’s how to use it effectively:

1. Strength Training: Perform the SDHP as part of a total-body strength routine. Aim for 3-5 sets of 5-8 reps with moderate to heavy weights, focusing on explosive power in each rep.
   
2. Conditioning: In CrossFit WODs (Workouts of the Day), SDHPs are often used in higher-repetition schemes. Incorporate them into circuits or EMOM (Every Minute on the Minute) workouts for a full-body conditioning challenge.
   
3. Accessory Work: Use lighter weights to focus on refining your form and building endurance. You can also pair the SDHP with other movements like kettlebell swings or box jumps to enhance your power and coordination.

Sumo Deadlift High Pull Variations

1. Kettlebell Sumo Deadlift High Pull: Performing the SDHP with a kettlebell instead of a barbell can make the movement more accessible, especially for beginners. The kettlebell is easier to control and can be used for high-rep conditioning work.
   
2. Dumbbell Sumo Deadlift High Pull: Using a pair of dumbbells allows for a greater range of motion and can help address muscle imbalances. It’s also a great option for athletes looking to add variety to their training.

Final Thoughts

The sumo deadlift high pull is a highly effective movement for building total-body strength, power, and endurance. Whether you’re a CrossFit athlete, weightlifter, or just looking to improve your fitness, incorporating SDHPs into your training will help you develop explosive power and functional strength. Focus on mastering the technique first, and gradually increase the weight and intensity as your form improves. With consistent practice, the SDHP will become a key movement in your fitness toolbox, helping you achieve your performance goals.

This blog article highlights the sumo deadlift high pull as a versatile, functional exercise that can benefit anyone from beginners to advanced athletes in their strength and conditioning programs.