The sumo deadlift high pull (SDHP) starts as a wide-stance deadlift and finishes with an explosive shrug-and-pull that brings the bar to collarbone height, elbows high and outside. It's a light, fast conditioning movement - one of CrossFit's original 'nine foundational movements' - that teaches the hip-then-arms sequencing behind every clean and snatch. You'll meet it in Fight Gone Bad and countless intervals where its full-body pull spikes the heart rate instantly.
| Level (x Bodyweight) | Men | Women |
|---|---|---|
| beginner | 0.25x | 0.15x |
| novice | 0.4x | 0.28x |
| intermediate | 0.6x | 0.42x |
| advanced | 0.8x | 0.58x |
| elite | 1x | 0.75x |
1RM as a multiple of bodyweight.
Hips before arms, always: the bar accelerates from the hip extension, and the high elbows just finish what the hips started. If your arms bend early, lighten the load. Keep the bar close and the back flat in the bottom position - it's still a deadlift down there. In workouts, smooth unbroken sets at a moderate pace conserve far more energy than explosive singles. Sub kettlebell high pulls if the barbell version bothers your shoulders.
Progression: kettlebell sumo deadlift, then kettlebell high pull, then the barbell version light. The kettlebell version is the standard workout substitute and often the smarter choice for shoulder health.
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