Il sumo deadlift high pull (SDHP) is an often overlooked movement in CrossFit® programming; however the movement pattern is invaluable in learning to transfer power from the hips and legs, through the upper body and to the object being lifted with maximum efficiency.
This skill is seen in many sports, such as rowing, throwing, and weightlifting; moreover, thanks to the wide range of motion and the significant contribution of many muscle districts, the sumo deadlift high pull proves to be a very useful conditioning tool.
Performing sumo deadlift high pull
- Grip the barbell shoulder-width apart
- Bring the pelvis back by loading the buttocks e femoral and flexing the knees
- The pelvis is brought back until the barbell reaches the knees
- From this position, contract your glutes and hamstrings while simultaneously extending your knees
- The pelvis must lean forward and the bust must return to a vertical position
- When your pelvis reaches the barbell, bring it up with your arms to your chin
- At this point, control the descent of the barbell and return to the starting position.
Benefits sumo deadlift high pull
Let's find out the benefits athletes and trainers can expect to get by using this movement in a training program:
- Posterior chain development: il deadlift, in general, can increase the force and hypertrophy of the glutes, hamstrings and lats, all muscles essential to the posterior chain. Performing the high pull sumo deadlift, however, has a limit in the development of maximum strength and hypertrophy of the hips and hamstrings; the upper body, in fact, limits the total training load a lifter can handle, since the hamstrings and hips are very strong.
- Fundamental movement of CrossFit®: It is good that all CrossFit® athletes master this movement, because it is one of the 9 pillar exercises of the methodology di CrossFit® programming. SDHP is most often seen in metabolic conditioning or muscle building sets in most gyms
- Increase in power: increasing posterior chain power is critical for explosive movements; movements like SDHP, power snatch, power cleans, jerks, push presses and jump squats, can increase a lifter's ability to promote greater strength and speed. This helps the athlete run faster, jump higher and generally be more explosive. The SDHP has limitations here too, however, as the upper body can limit the amount of load a lifter can use compared to the strength capacity of the lower body.
- Compound movement for the whole body: when looking at exercises to efficiently stimulate muscle growth and strength, look at movements that induce muscle actions on multiple joints simultaneously; SDHP can be integrated into your workout routine as it helps increase strength and function in the hips, biceps and back.
- Metabolic Conditioning: Metabolic workouts are often performed with full-body compound exercises, which can be done for higher reps in a cycling fashion. The SDHP can be used in metabolic conditioning workouts to increase aerobic and anaerobic capacity, muscle fatigue and improve high intensity endurance.
And you, do you do the sumo deadlift high pull in your workouts? Let us know in the comments and remember to follow us on our telegram channel
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