What is a sumo high pull?

Asked by: Reggie Martin

The sumo deadlift high pull (SDHP) is an often overlooked movement in CrossFit programming. However, the movement pattern of the SDHP 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.

What does sumo high pull work?

The sumo deadlift high pull targets that hamstrings, gluteals, and back; all of which can increase muscle hypertrophy and strength necessary for more explosive and strength based movements in sports, training, and life.

What are high pulls good for?

The dumbbell high pull builds strength and power. This exercise builds muscle in the arms, shoulders, and back. It also builds hip and core strength.

How do you do a high pull sumo deadlift?

The sumo deadlift is just standing up the high pole begins with a shrug and a pull leaning with the elbows.

Is sumo deadlift high pull safe?

The SDHP is often cited as being particularly harmful to the shoulder—specifically to the supraspinatus tendon—due to the belief that the top position of the movement creates an impingement scenario.

What is the difference between high pull and upright row?

The high power pull and the upright row are two techniques in weight lifting that work various muscles throughout the body. Although both moves are similar, the upright row targets a specific muscle whereas the high power pull works many muscles throughout the legs, shoulders and arms.

What muscles are activated in the sumo squat?

Muscles worked: This movement pattern strengthens your quadriceps, glutes, hips, hamstrings, and calves, with an extra focus on your inner thighs and abductors. Stand with your feet wider than hip-width apart. Give yourself a few feet and stand wide without overextending your knees.

How heavy should high pulls be?

Generally the clean high-pull should be done for 2-5 reps per set anywhere from 70%-90% of the lifter’s best clean. This weight range will allow most athletes to get the elbows to maximal height. High-pulls can still be prescribed with heavier weights as long as maximal elbow height is not desired.

How much weight should I use for high pulls?

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Can chin ups replace bicep curls?

Despite the isolation of the bicep curl vs the chin up, chin ups are actually the better exercise for your arms and your upper body as a whole. The practicality of the functional strength is a big factor, but not as big as the facts. Chin-ups are proven to have a greater bicep activation than curls.

Is Sumo Deadlift better for back?

Yes, the sumo deadlift is easier on the low back because the angle of the torso is reduced in the sumo deadlift which decreases shear forces acting upon the spine, and places more load on the quads, glutes, and hamstrings rather than the erectors and stabilizing structures of the spine.

Can you sumo deadlift in CrossFit?

With the sumo deadlift it is entirely possible for Crossfit HQ to implement workouts with 50+ more pounds than they would use in a conventional deadlift workout.

Do high pulls help deadlift?

And get me shredded deadlift a high poles got to be one of them the deadlift is a really complicated exercise. So if you're gonna use a bar for this you really have to be careful.

Why do elevated deadlifts?

The deficit deadlift is performed while standing on an elevated surface ranging from 1-4 inches, such as a weight plate or small riser. The movement will challenge the musculature of the low and mid-back, as well as the quads. The 5 main benefits of deficit deadlifts are: Improved speed off the floor.

Is a goblet squat?

Demonstration. Begin the exercise by holding a dumbbell in your hands. So that both palms are facing up against the bottom of the upper end of the dumbbell.

What is CrossFit SDHP?

The sumo deadlift high pull (SDHP) is an often overlooked movement in CrossFit programming. However, the movement pattern of the SDHP 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.

What are push jerks in Crossfit?

The push jerk is a style of jerk infrequently used in competition, and a variation of the jerk commonly used in training by athletes who split jerk primarily. Execution. Secure the bar in the jerk rack position with the feet at approximately hip-width and the toes turned out slightly.

What is a power snatch?

The power snatch is received in a partial overhead squat. Without the option of catching in a full squat, the athlete must pull the bar high and focus on a quick change of direction. Complete hip and knee extension followed by a fast turnover of the bar is critical.

What muscles does sumo deadlift?

Sumo deadlifts build strength in the posterior chain, which includes the back, glutes, and hamstrings, while also activating the quadriceps and adductor muscles.

Is sumo deadlift for legs or back?

One of the main benefits of sumo deadlifts (and all deadlifts) is that they recruit total body musculature. In addition to the glutes, hips, adductors, and quads, sumo deadlifts also work your core, back, traps, and arms, says Van Paris.

What is the difference between sumo squat and sumo deadlift?

Now let's talk sumo deadlift. So a squat is where your knees bent and your butt goes back a deadlift is a hinging.

Is sumo deadlift more back or legs?

Sumo deadlifting requires more hip and glute strength and conventional deadlifting requires more hamstring and lower back strength. Both will require a degree of the leg (quad) upper back (traps, lats, etc.)

Which deadlift is best for quads?

Trap bar deadlift



While most deadlift variations focus more on the posterior chain, trap bar deadlifts work the quads to a high degree as well. Unfortunately not all gyms will have a trap bar available, but if you’re lucky enough to have one, take advantage of it.

Which deadlift is best for glutes?

1. The Deadlift

• The Conventional Deadlift: the hips drop back and knees soften, creating a “lever” controlled predominantly by the glutes and hamstrings.
• The Sumo Deadlift: a super wide stance with toes and knees pointing outwards, allowing for greater glute activation.

Should tall guys sumo deadlift?

I don’t mean that you can’t deadlift using those other styles occasionally, but your main deadlifting stance should be conventional.



1. Deadlift Using The Conventional Stance.

Is it harder to gain muscle if you’re tall?

One of the most frequently asked questions by tall people training regularly at the gym is: is it harder to put on muscle if you are tall? The sweet and short answer is NO.

Do taller guys gain muscle faster?

Taller guys generally have a harder time gaining lean mass. Taller guys have a more challenging time performing traditional strength exercises through a full range of motion. Taller guys are more susceptible to joint discomfort if treated like every other lifter.