5.2 The Sumo Deadlift High Pull

5.2 The Sumo Deadlift High Pull (SDHP)

The Sumo Deadlift High Pull (SDHP) is a dynamic, multi-joint movement that builds directly upon the mechanics of the deadlift while introducing high-velocity hip extension and upper-body coordination. It is one of the nine foundational movements in the CrossFit Level 1 curriculum. The SDHP serves as a prime model for the core-to-extremity power transfer, which is a universal principle of athletic and functional movement. In this progression, energy is generated by the large, high-capacity muscle groups of the legs and hips (the core) and transferred sequentially through the trunk to the smaller, lower-capacity muscle groups of the shoulders and arms (the extremity). This movement is highly effective for developing explosive hip extension, cardiovascular endurance, and coordination, and it serves as a critical developmental step for learning more complex Olympic lifts, such as the clean and the snatch.

The Setup (The Sumo Start Position)

The setup of the Sumo Deadlift High Pull differs from the standard deadlift in stance and grip width, which alters the leverage and trajectory of the lift:

• Stance: The athlete adopts a wide 'sumo' stance. The feet are positioned wider than shoulder-width (approximately 1.5 to 2 times hip-width). The toes are pointed outward at a moderate angle. This wide stance shortens the range of motion and allows the torso to remain slightly more upright than in a standard deadlift.
• Grip: The athlete uses a narrow grip. The hands are placed inside the knees, about 1 to 2 fist-widths apart (roughly 6 to 8 inches). A double-overhand grip with thumbs wrapped is standard.
• Barbell Position: The bar is placed directly over the mid-foot, in light contact with the shins.
• Spine/Back: A rigid, neutral spine must be established and maintained. The lumbar curve is preserved, the chest is lifted, and the shoulder blades are retracted and depressed to engage the back musculature.
• Hips: The hips are positioned higher than in a squat setup but lower than the shoulders. The hips are slightly lower than in a conventional deadlift setup due to the wide stance.
• Weight Distribution: The weight must be distributed on the heels.
• Arms: The arms are straight, and the elbows are locked out.
• Shoulders: The shoulders are positioned slightly in front of the barbell.

Execution (The Sequencing)

The execution of the SDHP is a fast and aggressive movement. To maximize efficiency and safety, the athlete must follow a strict, sequential order of action: Deadlift -> Shrug -> High Pull. Bypassing or blending these steps prematurely degrades the movement's power and mechanics.

1. The Sumo Deadlift: The movement begins with the legs. The athlete drives through the heels, extending the hips and knees. The bar rises vertically in close proximity to the shins and thighs. The arms remain straight, acting only as cables. The hips and shoulders rise at the same rate until the bar clears the knees.
2. The Shrug: As the hips and knees reach full extension, the athlete performs a powerful, vertical shrug of the shoulders. The arms remain straight during this shrug. The shrug acts as the critical link that transfers the momentum generated by the lower body into the barbell.
3. The High Pull: Immediately following the shrug, the athlete begins to pull with the arms. The elbows bend and pull high and outside, staying above the barbell at all times. The bar is pulled in a vertical line close to the torso, finishing at the level of the collarbone or chin.

At the peak of the movement, the hips and knees are fully extended, the shoulders are shrugged, the elbows are high and outside, and the bar is at the collarbone. The athlete must not hyperextend the spine or lean back at the top. The descent is the exact reverse: the arms extend, the shoulders drop, and once the bar passes the hips, the hips hinge and knees bend to return the bar to the floor.

Common Faults and Corrections

Coaching the SDHP requires recognizing timing and positional faults that disrupt the transfer of power.

Fault 1: Pulling Early with the Arms (Early Arm Bend)

• Mechanism: The athlete bends the elbows before the hips and knees have reached full extension and the shrug is complete. This breaks the core-to-extremity sequence, isolating the pull to the weaker muscles of the upper body (biceps and shoulders) and cutting off the massive power generated by hip extension.
• Correction: Use a progressive training sequence. Have the athlete perform Sumo Deadlifts, followed by Sumo Deadlift Shrugs (where the arms remain locked), and finally the full Sumo Deadlift High Pull. Verbal cues include 'Legs first, then arms' or 'Wait for the hips'.

Fault 2: Elbows Low and Outside (Elbows Below the Bar / 'Chicken Winging')

• Mechanism: The athlete pulls the bar up by dropping the elbows down, which turns the movement into a reverse barbell curl. This places the wrists, elbows, and shoulders in a mechanically disadvantaged position, increasing the risk of shoulder impingement and reducing vertical force.
• Correction: Cue 'Elbows high and outside' or 'Keep your elbows above the bar'. The coach can hold their hand or a PVC pipe slightly above the athlete's shoulders and instruct them to touch it with their elbows at the top of the pull.

Fault 3: Knees Caving In (Valgus Collapse)

• Mechanism: The knees collapse inward during the pull. This is common in a wide stance and indicates weak hip abductors or poor tracking, placing lateral shear forces on the knee joints.
• Correction: Cue 'Push your knees out' or 'Track your knees over your toes'. The coach can place their hands on the outside of the athlete's knees during the setup and instruct them to press outward against the hands.

Fault 4: Incomplete Hip Extension (Muted Hip)

• Mechanism: The athlete pulls the bar with the arms without fully extending the hips (remaining in a hip-flexed position). This fails to utilize the primary engine of the movement (the glutes and hamstrings).
• Correction: Cue 'Squeeze your butt at the top' or 'Stand tall before you pull'. The coach can hold a hand above the athlete's head to make them stand up to touch it before pulling.

The CrossFit SDHP Anatomy & Progression Table