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CROSSFIT FUNDAMENTALS #8: The Sumo Deadlift High Pull

30 November 2017   Kaitlyn Sheppard
Fundamental Movements

Take A Look At The Eighth Of 9 Fundamental CrossFit Moves.

Build on the Deadlift move and fast-track your strength with the Sumo Deadlift High Pull.

Start off light with this one then gradually add weight as you continue your CrossFit journey.

Here’s a demonstration of a Sumo Deadlift High Pull from CrossFit expert James Hobart:
Keep these positioning tips in mind when performing a Sumo Deadlift High Pull:

  1. Hip-width stance

  2. Hands inside legs with full grip on the bar

  3. Knees in line with toes

  4. Shoulders slightly in front of bar at set up

  5. Lumbar curve maintained

  6. Hips and shoulders rise at the same rate

  7. Hips then extend

  8. Heels down until hips and legs extend

  9. Shoulders then shrug, followed by a pull of the arms

  10. Elbows move high and outside

  11. Bar moves over the middle of the foot

  12. Complete at full hip and knee extension with bar pulled under the chin


Twelve steps for one move! It seems like a lot but the fact is if you don’t position your body correctly you are putting yourself at risk of injury.

Have a trainer watch you performing the Sumo Deadlift High Pull so he or she can point out how to optimise your strength building and limit the possibility of hurting yourself.

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