Sumo deadlift high pull back workouts are great for learning proper progression for power generation.
This exercise is an explosive hinge movement that creates great momentum in the barbell and makes it easier to pull. The sumo deadlift high pull is invaluable for learning to transfer power from the hips and legs, through the upper body, and into the object being lifted with maximal efficiency.
Part of the nine foundational movements of CrossFit, the sumo deadlift high pull proves to be a very useful conditioning tool with its large range of motion, significant contribution from most major muscle groups, and the potential for fast cycle time.
What is a sumo deadlift high pull?
The sumo deadlift high pull starts with a conventional deadlift with a wider stance (sumo deadlift) and requires the athlete to move the load (usually a bar or kettlebell) from shins to chin, keeping the elbows high.
Sumo deadlift high pull movement pattern
Using a sumo deadlift stance and grip, stand until the barbell gets to mid/upper thigh height. Without stopping the upward momentum of the bar, violently extend the knees and hips. Finish the movement by flexing the elbows, pulling the barbell upwards until it reaches neck height. Elbows should sit above the bar at the end of the movement. The knees and hips must extend before the arms ever bend.
“For range of motion, line of action, and length and speed of action, the Sumo Deadlift High Pull is a great conjugate to the ‘Thurster’. At low loads this is our favourite substitute for Concept II Rowing,” says the CrossFit’s Journal Moves Guide.
SUMO DEADLIFT HIGH PULL BACK WORKOUTS
1. At Home Sumo Deadlift High Pull Workout
For Time:
Buy In
- 200 Double Unders
Then 50-40-30-20-10 Reps of:
- Sumo Deadlift High Pulls (Pick Load)
- Walking Lunges
- Burpees Over Object
This is a great travel or home workout, as it requires little equipment and can be completed pretty much anywhere.
2. Fight Gone Bad
Three rounds of:
- Wall-ball, 20 pound ball, 10 ft target (Reps)
- Sumo deadlift high-pull, 75 pounds (Reps)
- Box Jump, 20″ box (Reps)
- Push-press, 75 pounds (Reps)
- Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Fight Gone Bad is one of the CrossFit benchmark WODs. It was designed to simulate the time domain of a mixed martial arts bout of five minutes of work followed by one minute of rest.
3. Luck of the Irish
5 Rounds for Time
- 17 Kettlebell Swings (53/35 lb)
- 17 Knees-to-Elbows
- 17 Sumo Deadlift High-Pulls (53/35 lb)
- 17 Goblet Squats (53/35 lb)
Sumo deadlift high pulls teach athletes how to extend the hips before bending the arms to get max force production (core to extremity) out of the hip and knee extensors.
4. Kettlebell Sumo Deadlift High Pull Workout – Burptacular
10-9-8-7-6-5-4-3-2-1 Reps For Time of:
- Burpees
- Kettlebell Thrusters (32/20 kg)
- Burpees
- Kettlebell Sumo Deadlift High-Pulls (32/20 kg)
- Burpees
- Kettlebell Swings (32/20 kg)
Time cap: 30 minutes
All equipment you’ll require for this workout is a single kettlebell. or the Thrusters hold the kettlebell in a goblet position and finish with the kettlebell and both arms overhead.
When finished, you will have completed 165 burpees and 55 reps of all other movements each.
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5. Zeus
3 rounds for time of:
- 30 wall-ball shots
- 30 sumo deadlift high pulls
- 30 box jumps
- 30 push presses
- 30-cal. row
- 30 push-ups
- 10 body-weight back squats
♀ 14-lb. ball, 55-lb. SDHP and press, 16-in. box
♂ 20-lb. ball, 75-lb. SDHP and press, 20-in. box
This workout combines seven skills: throwing, lifting, jumping, pressing, rowing, pushing and squatting motion patterns. It includes three high reps of moderate weightlifting, three high reps of low skill gymnastics and one conditioning aspect in the long-distance row.
6. The Deck Sumo Deadlift High Pull Workout
6 Rounds for Time
- 10 Sumo Deadlift High-Pulls (75/55 lb)
- 8 Kettlebell Deck Squats (35/18 lb)
- 6 Bar Facing Burpees
For the kettlebell deck squats, make sure the kettlebell touches the ground behind the head before each rep. Perform the deck squat without the kettlebell to scale.
It is not very often you get a deck squat in a WOD. This is a tricky introduction to it encountering a different variant of squat under WOD conditions.
This workout features a low number or reps and relatively light weights. It’s intended as a fast workout, but pay attention to the kettlebell deck squats, as they’re likely to slow you down.
Pace yourself to a reasonably comfortable rhythm.
7. CrossFit Malibu Valentine’s Day Partner WOD
AMRAP (with a Partner) in 15 minutes
From 0:00-4:00:
- Max Hand-Release Push-Ups
- Max Kettlebell Sumo Deadlift High-Pulls (24/18 kg)
Alternate between movements, switch as desired
1 minute Rest
From 5:00-8:00:
- Max Synchronized Air Squats (partners grip wrists)
1 minute Rest
From 9:00-11:00:
- Partner A Max Row (calories)
- Partner B run 400 meters
From 11:00-13:00:
- Partner B Max Row (calories)
- Partner A run 400 meters
Finally, from 13:00-15:00:
- Max Pull-Ups (partners alternate each minute)
This is a great conditioning workout and, even if it is only 15 minutes long, it packs in a lot of exercises.
8. Calvario Benchmark WOD
Three AMRAPs in 24 minutes
AMRAP in 6 minutes:
- 5 Sumo Deadlift High-Pulls (60/40 kg)
- 10 Hang Squat Cleans (60/40 kg)
- 15 Push Presses (60/40 kg)
Rest 3 minutes
Then, AMRAP in 6 minutes:
- 50 Double-Unders
- 100 meter Shuttle Sprint
- 250 meter Row
Rest 3 minutes
Then, AMRAP in 6 Minutes:
- 15 Pull-Ups
- 30 Box Jump-Overs (60/50 cm)
- 45 Air Squats
Score is the total number of points for all three parts. For the first and third AMRAPs, assign one point per rep. For the second AMRAP, assign one point for every 10 reps (50 DU = 5; 100 Shuttle Sprint = 10; 250 meter Rowing = 25).
This workout put athletes through three training modes of the sport of CrossFit, while at the same time acting as three different workouts.
The 2:1 work to rest ratio was created to allow the athletes to touch-and-go as much as possible for all 10 general physical skills.
Read More: 7 Fun Deadlift Back Workouts for Athletes to Improve Midline Stability
