The Sumo Deadlift High Pull (SDHP) is an exercise we don't utilize that often, but it is one of CrossFit's 9 foundational movements. Sometimes the target of criticism, the SDHP done properly teaches forceful hip extension as a means to move an external load a long distance quickly - i.e. taking a loaded barbell from the floor and moving it to shoulder-level via explosive hip and leg drive. Sound familiar?
Yes, all those cleans and snatches we do EVERY SINGLE WEEK in our programming accomplish essentially the same goal: move a large load a long distance, and do it quickly. These complex, compound movements give us the ability to apply large amounts of force - and often the SDHP is used to teach this concept without the necessity of receiving the load in a position of support (either in the front rack in the case of the clean, or overhead in the case of the snatch).
At Arena Ready we snatch and clean quite a bit, so the SDHP only occasionally makes an appearance - and it's generally as a tool within the context of a conditioning WOD, loaded at a fairly light weight. Regardless, athletes must maintain proper positioning throughout the movement to maximize safety and ensure skill transfer over to our other exercises - cleans, snatches, kettlebell swings, etc.
Shoulder retraction throughout the movement, and the ability to keep the elbows above the level of the barbell, are paramount for the SDHP - and the failure to do either results in poor shoulder positioning and possible impingement of the shoulder joint. Even though the SDHP is but a small portion of Friday's WOD, we thought it important to post some videos of proper movement (courtesy of the folks at Rogue Fitness and Reebok CrossFit One) to help guide you through exercise.
WOD for 07-15-16:
30 Calorie Row
30 Box Jump Overs @ 24/20 in
30 Power Snatches @ 95/65 lbs
30 Front Rack Lunges (total, alternating)
30 Sumo Deadlift High Pulls
30 Lateral Bar Burpees