What are SDHP in CrossFit?
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 muscles do SDHP work?
Muscles Worked
- Hamstrings.
- Gluteals.
- Spinal Erectors.
- Trapezius.
- Posterior Shoulder.
- Quadriceps (vastus medialis)
- Biceps and Forearms.
How do you do a sumo high pull?
About this exercise Lower your body into squat position until your knees are bent to a 90 degree and both hands reach the kettlebell. Extend through your legs and raise the kettlebell to your chin, so your arms bend and elbows are in line with the top of your head. Squat down and repeat.
What are the differences in the deadlift and SDHP?
The sumo deadlift high pull builds on the deadlift, but we widen the stance and bring the grip inside the knees to facilitate a longer pulling motion. The sumo deadlift high pull replicates the upward movement pattern of a clean or snatch and serves as a bridge between the deadlift and the faster lifts.
Why the sumo deadlift High Pull is bad?
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 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.
Are sumo deadlift high pulls safe?
Our Conclusion When it Comes to the Sumo Deadlift High Pull When done correctly, the sumo deadlift high pull is a lukewarm movement at best and a highly dangerous movement at worst. When performed properly, the sumo deadlift high pull is a decent way to improve on strength and well as hip-pocket explosiveness.
What can you do instead of sumo deadlift high pull?
American Swing. The American / overhead kettlebell (or dumbbell) swing is total body exercise than can easily replace the sumo deadlift high pull within fitness WODs or conditioning sessions.
Can you pull sumo in Crossfit?
Since the beginning Crossfit HQ has taught the sumo deadlift high pull in Level 1 trainer seminars however they have not yet allowed the sumo deadlift to be used during competition. The sumo deadlift also requires less range of motion (the fantasy of a tall lifter).