Sumo Deadlift High Pull

Full Body Exercise

The Sumo Deadlift High Pull or SDHP combines the two movements of the Sumo Deadlift and the High Pull to create an extremely effective full-body exercise that builds strength in both the lower and upper body.

Outside of the gym, where there are no barbells, the kettlebell is the perfect choice in tools, although many other heavy objects can fit the bill as well.

Starting Position – The Angry Gorilla

The starting position is also fondly called the “Angry Gorilla” because it resembles the posture of a big, bad silverback. The feet are wide, the chest high, and the butt low.

Stand Up!

The Sumo Deadlift is a simple movement consisting of getting into a good starting position, and then standing up much like the squat. The back must remain tight in order to protect the spine and to ensure that the proper muscles of the legs and butt are being used.

Open the Hips all the Way

In the middle of the Sumo Deadlift High Pull, the hips are all the way open, the back completely straight, and the shoulders back.

The Shrug

The Sumo Deadlift High Pull begins as the Sumo Deadlift ends. Without a pause, and in order to maintain the momentum of the weight, the shoulders shrug up just as the hips open completely.

The Pull

Once the shoulders are shrugged up, the arms begin to bend to assist the weights progression upward. The elbows lead the way.

The Top

At the top of the exercise, the weight is all the way up to the chin and the elbows are high. Without pausing at the top, begin the process in reverse to complete the entire movement. Lower the weight until your arms are straight, then return to the start position.

Returning to the starting position should be done just like a squat, with a push back of the hips and bend of the knees to lower the weight to the starting position. It’s critical on the way down to keep the back tight.

Scaling

Make it Easier:

• Use light weight or no weight.
• Reduce total reps in a set.
• Take frequent breaks to allow the muscles of the back to recover.
• Try doing just the sumo deadlift portion of the exercise.

Make it Harder:

• Add weight.
• Do all the sumo dead lift high pull reps in one set – as fast as you can (while still using excellent technique).

---

All Techniques

Box Jumps – Burpees – Front Squats – Jumping Pull Ups
Kettlebell Swings – Pull Ups – Push Ups – Running Technique
Sit Ups – Squats – Sumo Deadlift
Sumo Deadlift High Pull – Thrusters – Tuck Jumps

---