SDHP Crossfit: High-Intensity Exercise For Full-Body Workout

With these eight sumo deadlift high pull (SDHP) routines, you can develop unstoppable pulling strength in no time.

You will learn how to increase power by effectively doing sumo deadlift high-pull or SDHP crossfit workouts.

During this exercise, the barbell develops a significant amount of momentum, making it much easier to lift.

Understanding how to transfer power from the hips and legs through the upper body and into the lifted object is critical to mastering the sumo deadlift high pull technique.

Using the sumo deadlift high pull as a conditioning exercise has various advantages over other exercises because of its ability to engage all main muscle groups, its broad range of motion, and its ability to be done quickly.

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What Is The Sumo Deadlift High Pull, And How Does It Work?

The high pull starts with a regular deadlift performed in a wide stance (sumo deadlift), but the athlete must move the weight (usually a bar or kettlebell) from the shin to the chin while keeping their elbows up.

The Sumo Deadlift High Pull Technique

Sumo deadlifts are performed while standing with the barbell at mid-to-upper thigh height and employing a sumo deadlift stance and grip.

Make a strong effort to extend your knees and hips when the bar rises.

As you finish the activity, bend your elbows and bring the barbell up to your neck to complete the movement.

The elbows should be elevated over the bar after each movement.

For the arms to be able to bend, the knees and hips must be completely stretched.

The Sumo Deadlift High Pull is a fantastic complement to the ‘Thruster’ in terms of the range of motion, line of movement, duration of action, and speed of action, among other characteristics.

According to the Journal Moves Guide published by CrossFit, they like this as an alternative to Concept II Rowing when the weights are not too heavy.

Sumo Deadlift High Pull Strategy

When doing sumo deadlift high pull, the hips and shoulders should both rise at the same time.

It would be best if you used your hands to “muscle” it to raise the bar.

This implies that your timing is improper.

The hip extension exercise is the most crucial aspect of this workout, so pay attention.

Using your heels and hips to force into the floor and rupture your hips, you must transfer the bar from the knee to the chest position.

Unless you have a good hip drive, lifting even the smallest of weights to the top of the exercise will be difficult.

A whole exercise cycle is finished when the bar reaches below your chin.

Sumo Deadlift High Pull Advantages

The sumo deadlift high pull has four (4) distinct benefits, which will be explained in further detail in the next section.

Remember that this exercise may be completed with various equipment (barbells, dumbbells, kettlebells).

#1 Lateral Chains Are Being Developed

Anatomically, the term “posterior chain” refers to the back muscles responsible for the most human locomotive and forceful movements, such as hip extension, among other things.

The hamstrings, gluteals, and back are targeted by the sumo deadlift high pull, all of which may enhance muscle hypertrophy and strength, which are necessary for more explosive and strength-oriented movements in sports, training, and daily life in general.

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#2 Increased Power

However, while the sumo deadlift high pull may not have the same power output as snatches, cleans, jerks, and push presses, it can be a useful tool in the development of power output capacities in beginners or those who are unable to perform more complex posterior chain power movements such as snatch and clean.

#3 Movement Of The Whole Body As A Compound

The sumo deadlift high pull is a total body complex workout that incorporates exercises such as the squat, thruster, snatch, clean, and push press (to name a few).

Exercises that involve a large amount of muscle mass are often the focus of training programs and routines that aim to improve athleticism, functional strength, and caloric expenditure.

Compound total-body exercises involve a large amount of muscle mass and stress a large amount of muscle mass with each repetition.

#4 Conditioning Of The Metabolic Fitness

The ability to maintain metabolic fitness is vital in sports that need a mix of cardiovascular endurance, anaerobic power, and muscular strength to be successful.

During training sessions, high-rep exercises like the sumo deadlift high pull may stress large amounts of muscle tissue, elevating the heart rate and causing both local and systemic muscular weariness.

Increase the intensity of athletes’ training to help them become more capable of dealing with the demands of competitive fitness WODs and the more strenuous daily life activities as they go through their careers (military, fighting, sports, etc.).

What Are The Muscles That The Sumo Deadlift High Pull exercises?

How To SDHP Crossfit Sumo Deadlift High Pull

As a total-body exercise, the sumo deadlift high pull strains a diverse range of muscle groups that must function throughout a wide range of joint motions.

Several muscles are used during the sumo deadlift high pull, none of which are utilized in any specific order.

Hamstrings.
Gluteals.
Spinal Erectors.
Trapezius Muscle.
Back of the shoulder blades
Increasing the strength of the quadriceps (vastus medialis).
The forearms and biceps are two major muscle groups.

Is It Possible That Sumo Deadlift High Pull Might Be Dangerous?

While it is true that high sumo deadlift pull is “worth it” because of the location of the shoulders at the top of the pull, the hand placement (narrow) and loading may contribute to an increase in shoulder injuries when performing these lifts under high loads, high volume, and exhaustion conditions.

Trainers and athletes should be aware of the inherent hazards of training. They should be prepared to make the required adaptations if these threats are discovered during training (such as individuals with shoulder issues, flair-ups, or discomfort).

When doing high-rep, heavy-load workouts under increasing stress, it is the coach’s and the athlete’s obligation to analyze the possible dangers associated with doing so (because the lower body may move some weight and develop momentum for you in this one).

Sumo Deadlift High Pull Crossfit Workouts

Workout #1: Sumo Deadlift High Pull At Your Workplace

For efficiency, let us say:

200 Double Unders

After that, 50-40-30-20-10 repetitions of the following:

Deadlifts performed with a strong sumo pull (Pick Load)
Walking lunges are among the exercises you may do.
Exercises with Burpees Over Object

This is a great workout for moving or at home since it requires minimal equipment and can be performed almost anywhere.

Workout #2 Fight Gone Bad

Following three rounds of:

A ten-foot target with a twenty-pound wall-ball was set up.
Sumo deadlift high pull of 75 pounds.
A 20-inch box is offered for use in the box jump.
75-pound capacity push-press.
Row Calories

Then, after a minute, you switch between five different stations.

Unlike other timers, the timer does not reset or return to zero after each exercise.

There is a one-minute break allowed between each of the five-minute rounds.

Athletes must move to their next station after the “rotation” instruction is delivered to get the highest possible score.

Each rep is worth one point on all machines, except the rower, where each calorie is worth one point.

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It’s considered to be one of the most difficult WODs in CrossFit.

It was constructed to replicate the five-minute work time followed by a one-minute rest during a mixed martial arts match.

Workout #3 Luck Of The Irish

Time allotted rounds: 5

At least 17 kettlebell swings (53/35 lb) must be completed.
17 repeats from the knees to the elbows
Sumo Deadlift with a 35-pound weight-bearing barbell is a popular exercise.
17 sets of three Goblet Squats (53/35 lb), totaling 17 reps

When doing sumo deadlift high pull training, it is critical to understand how to extend your hips before bending your arms to get the greatest force output from your hip and knee extensors.

Workout #4: Kettlebell Sumo Deadlift High Pull

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 for some time equal to:

Burpees are a kind of exercise in which you push yourself to the limit.
Thrusters (32 x 20 lbs.) propel the ship forward.
Burpees are a kind of exercise in which you push yourself to the limit.
Sumo Deadlift High Pull(32/20 kg) with a kettlebell counterweight
Burpees are a kind of exercise in which you push yourself to the limit.
Swings using a kettlebell (32/20 kg) are also possible.

There is a 30-minute time limit.

This workout will only need the use of a single kettlebell.

Thrusters may also start with the kettlebell in a goblet position and conclude with the kettlebell and both arms overhead.

At the end of the workout, you will have completed a total of 165 burpees and 55 repetitions of all other exercises.

Workout #5 Zeus

Resulting in a total of:

A total of 30 tries at wall-balling.
At least 30 sumo deadlift high pull.
A total of 30 box jumps were performed.
Push-ups to a count of thirty.
“30 Calories Row” is a calorie-counting exercise.
Push-ups for 30 seconds.
Ten reps of back squats with your body weight.

16-inch box, 14-pound ball, 55-pound SDHP, and the press.

20-pound ball, 75-pound SDHP, press, and the weight of a 20-inch box.

This workout incorporates action patterns such as throwing, lifting, jumping, pressing, rowing, pushing, and squatting.

It consists of three high-rep mediocre weightlifting sets, three high-rep low-skill gymnastics sets, and one long-distance rowing set.

Workout #6 Deck Sumo Deadlift High Pull

There are a total of six rounds to account for time.

10 75/55 lb Sumo Deadlift High-Pull
8 deck squats with 35/18 lb Kettlebells
6 Burpees with a barbell in front of you

To achieve good technique while doing kettlebell deck squats, the kettlebell must be in touch with the ground behind the head before each rep.

You may make it more manageable by omitting the kettlebell from the deck squat.

A few times, you will do a deck squat in a WOD.

This is a difficult start since you are experiencing a unique sort of squat under WOD conditions.

This exercise is performed with a low number of repetitions and light weights.

Please pay close attention to the kettlebell deck squats since they will likely cause you to go through this short workout sluggishly.

Prepare yourself to go at a reasonable speed.

Workout #7 CrossFit Malibu Valentine’s Day Partner WOD

AMRAP for fifteen minutes (with a partner)

Between the time of 00:00 and 4:00, the following activities take place:

Push-ups with the greatest possible amount of hand release.
Max Sumo Deadlift High Pull (24/18 kg).

Alternate movements and change them up as required to keep things interesting.

Take a one-minute rest period.

When it’s between the 5:00-8:00

The number of air squats completed in succession in perfect synchronization (partners’ grip wrists).

Rest for one minute.

9:00–11:00:

Max Row with Partner A.
Partner B runs a 400-meter dash.

From 11:00-1:00:

Partner B, on the other hand, has exceptional rowing abilities.
He ran 400 meters to keep up with his companion to stay with him.

Finally, from 13:30 to 15:00, there will be a break.

The most number of pull-ups you can do in one minute (partners alternate each minute).

This is an excellent conditioning workout that, even though it is just 15 minutes long, has many exercises.

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Workout #8 Calvario Benchmark WOD

In 24 minutes, an AMRAP was performed.

AMRAP in less than six minutes:

Five Sumo Deadlift High-Pull, each weighing 60/40 kg
10 Hang Squat Clean with a 60 or 40-pound weight.
Push pushes with a weight of 60/40 kg for 20 repetitions.

Rest for 3 minutes.

After that, it’s six minutes of AMRAP.

A total of 150 double-unders were played.
100-meter sprint (shuttle)
A 250-meter rowing course

Rest for 3 minutes.

After that, it’s six minutes of AMRAP:

A total of fifteen pull-ups were performed.

Jump-overs from a box (60/50 cm): 30

A total of 45 air squats were performed.

The total of the three components is called the “final score.”

In the first and third AMRAPs, assign a single point for each rep completed in each AMRAP.

The second AMRAP is scored by awarding one point for every ten repetitions (50 DU = 5, 100 Shuttle Sprint = 10, 250-meter rowing = 25).

During this activity, contestants were put through three different CrossFit training modes simultaneously, serving as three independent workouts.

To allow athletes to touch and go as much as possible, all ten general physical skills were incorporated into the 2:1 work-to-rest ratio.

Sumo Deadlift High Pull Vs. Traditional Deadlift

You won’t be able to raise the same weight when doing an SDHP while using the pull to the chin (at least compared to a deadlift).

If your goal is to increase your overall or one-rep maximum strength, you may want to stick with deadlifts.

If you’re looking to focus on your upper body or enhance your fitness during a metta CrossFit session, the SDHP may be a fantastic choice for you to try.

With deadlifts, you can get more repetitions with greater form and with less weight than you can with bench presses.

Summary

How To Do SDHP Crossfit Sumo Deadlift High Pull

Sumo deadlifts are performed while standing with the barbell at mid-to-upper thigh height and employing a sumo deadlift stance and grip.

The sumo deadlift high pull is a total body complex workout that incorporates exercises such as the squat, thruster, snatch, clean, and push press.

This exercise has four distinct benefits, which will be explained in our article.

The sumo deadlift high pull strains a diverse range of muscle groups that must function throughout a wide range of joint motions.

Sumo Deadlift High Pull is one of the most difficult WODs in CrossFit.

This WOD includes a kettlebell deck squat and burpee with a barbell in front of you.

The sumo deadlift high pull, often known as the SDHP, is an extreme version of the traditional deadlift.

CrossFit’s L-1 certification program and metabolic conditioning exercises are crucial components of the program.

Last Words

In CrossFit’s L-1 certification program and metabolic conditioning exercises, movements like the sumo deadlift high pull, often known as the SDHP, are crucial components of the program.

Including them in your routines may assist you in developing greater muscle mass in your shoulders, legs, and back.

Incorporating them into a “chipper” workout or another regimen may assist you in achieving greater physical fitness.

Author

Timothy P. Carnes
Timothy P. Carnes is a certified personal trainer with a Bachelor's degree in Exercise Science from the University of Florida. With over 8 years of experience in the fitness industry, Timothy is an expert in strength and conditioning, body composition, and overall health and wellness. He also holds certifications in strength and conditioning through the National Strength and Conditioning Association (NSCA) and corrective exercise through the National Academy of Sports Medicine (NASM). As an author at FitGAG, he shares his knowledge and expertise on a variety of topics, including strength training, body composition, and overall health and wellness tips. Timothy believes that consistency and discipline are the keys to achieving fitness goals, and he strives to inspire his readers to prioritize their fitness and wellness journey. Through his articles, Timothy aims to empower his readers to take control of their health, enhance their performance, and live their best lives.
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