Sumo Deadlift High Pull: Full-Body Power Moves

Instruction 

1. Set Up:

   • Begin with your feet set in a wide stance, typically wider than your shoulders, with the toes pointing slightly outwards.
   • Position the barbell over the midfoot. This will ensure the bar stays close to your body as you lift it.
   • Grab the bar with both hands using a pronated (overhand) grip, slightly wider than your legs. Your arms should be fully extended and the hands inside your knees.
   • Keep your back straight, chest lifted, and engage your core. The shoulders should be slightly in front of the bar.

2. The Deadlift:

   • Lift off: Begin by driving through your heels, pushing your hips forward, and standing tall. This is the initial phase of the deadlift.
   • As the bar passes your knees, keep your torso upright and avoid rounding your back.
   • The bar should stay close to your body as you lift it.

3. The High Pull:

   • Once you reach full hip extension (stand tall), explosively drive your hips forward while simultaneously pulling the barbell up with your arms.
   • As the bar rises, shrug your shoulders and use your traps to assist in lifting the bar.
   • The bar should be pulled up towards your chin, and your elbows should move high and wide, keeping them above your hands.
   • As the bar reaches the peak of the high pull (at about chin height), make sure you’re standing tall and your elbows are high.

4. Descent:

   • Lower the bar back down with control by reversing the movement.
   • First, let your arms extend and bring the bar back to your thighs. Then, push your hips back while keeping your back straight to lower the bar to the ground.
   • Reset before repeating the movement for the next rep.

Tips 

• Engage your core: Prior to lifting, engage your core as you would for any deadlift. This helps protect your spine and creates a solid foundation for the movement.
• Start light: If you're new to the movement, start with a lighter weight until you can master the form and explosive power required.
• Practice hip extension: The power of the SDHP comes from your hips, so it’s important to practice and develop hip extension movements, like kettlebell swings, to help strengthen that part of the lift.
• Use a smooth, fluid motion: The SDHP is meant to be fast and fluid. Think about performing it with speed and power, rather than simply lifting the weight slowly.