), and even the makers of Smell-O-Vision movie theaters found that some things just simply needed to be retired. So then, my question is, why is the sumo dead lift high pull (DHP) still around?
The DHP, for the uninitiated, involves taking a loaded bar or a kettle bell and hoisting it from your shins to your chin. The object here is to bring the bar up to your chin with your elbows as high as possible.
The DHP is one of the nine foundational movements taught in the CrossFit Level 1 certification. Rather than write another “how bad this is for your shoulders” approach and include side-by-side pictures of the DHP with the Hawkins-Kennedy Impingement Test, rather, I am going to offer a question and a challenge:
A call to all affiliates to ban the movement, including in classic workouts like “Fight Gone Bad.” The nine foundational movements of CrossFit taught at the L1 cert to include:
Squat Front Squat Overhead Squat Press Push Jerk Dead lift Sumo Dead lift High Pull Medicine Ball Clean (The medicine ball clean will be the focus of a future article. When one thinks about, from a 30,000-foot view, what might be laid down as a foundation to potential CrossFit trainers and box owners at an L1 Cert, the DHP hardly comes to mind.
If you consider which movements are most likely to show up in your programming on a weekly or monthly basis, this doesn’t even come close to fighting with the God bench press for last place. I can think of a number of movements I would want to invoke in order to lay a foundation of strength and conditioning.
Squatting, (air, front, back) pushing (push-ups, shoulder press), pulling (strict pull ups), followed by the introduction to the Olympic lifts. And then there’s running, jumping rope, and proper rowing technique, or basic core work like front leaning rest and side planks.
I might then begin to include some CrossFit-Specific movements like wall balls, burpees, and Russian kettle bell swings, in order to provide more insight into good ways to coach those movements. Because Greg Glassman decided this in 2005 and so far no one who works for CrossFit has the balls to raise their hand and tell the emperor he is naked.
Meaning, things like snatch pulls and clean grip dead lifts at least serve a purpose as being a part of the chain of some other more complex movement. Include enough reps and high intensity and nothing sucks quite like .
I have heard defense of the DHP couched in terms of “teaching the ballistic value of the hip extension.” Bull. In fact, I would bet $100 that if one of the L1 certification staffers would approach a weightlifting coach like say, Mark Capella, who coached Holly Man gold to the London Olympics, and suggest the DHP as a training piece, the CrossFit staffer would be laughed straight out of the building.
In fact, I would simply love to watch that conversation take place. It does not assist your snatch, clean, or dead lift, and at best, it’s an internal-rotation, shoulder-murdering farce of a move that should be excised from the body of CrossFit.
Rewrite “Fight Gone Bad” to use another movement such as heavy Russian kettle bell swings or hang power cleans. Call it “Fight Gone Bad 2014-Style.” Trust me, people will respect you more for admitting it’s time to erase the mistake.
If you never, ever program SDPS again, en masse, it won’t matter that CFH teaches it as one of the nine foundational movements. For the athletes: If the DHP is programmed at your box in a workout, advise your trainer that you will be doing a substitute.
And for those attending the L1 certs: I challenge you to push back a bit. You (hand raised): “So, what’s the point of this sumo dead lift high pull, exactly?”
Instructor: “It develops hip speed and reinforces triple extension.” You: “I know a guy who made it all the way to the CrossFit Games and never did one in his entire life.
One exercise you may be doing that can benefit multiple areas of the body is the sumo dead lift with kettle bell. Get stronger Gain muscles, particularly in the adductors, forearms, glutes, and lower back.
Burn tons of calories Improve your athletic performance Reduce your risk of injury The bar is gripped with the lifter's hands between their legs, with a wider hip stance and toes pointed slightly outwards
In general, people with shorter arms or a history of back injury may favor the sumo dead lift due to parts of the body that puts the most work on, but any person looking to improve their fitness regimen can stand to benefit. For those of us who are not powerlifters, the sumo dead lift with kettle bell is most likely going to be the ideal starting point.
Using the wrong parts of the body while you lift can lead to pain at best and injury at worst. Kettle bells are easier than traditional barbells for many people to lift due to the simple handle that you can grab with two hands.
Kettle bells USA notes that sometimes, your perceptions of what you can lift result in you not making the right choice. One thing you may want to invest in, though, is a good pair of shoes, especially if you plan on doing a lot of dead lifting.
There are specific shoes designed for this purpose, but if you're not ready for this investment, a pair of sneakers that fit snug around the heel will do. If you find this is causing too much pressure on your knees, you can adjust your toes to point to the side slightly.
With the kettle bell placed on the ground between your legs, bring your arms to the inside of your thighs, with your hands straight down. Position your shoulders over the kettle bell while make sure to keep a taut lower back and your body facing forward.
Fit Tip: If you're having trouble getting your stance right before you lift, just keep in mind these important things With these things in mind, put your hands on your thighs and slide them down towards the kettle bell, maintaining your stance.
Make sure that you lift slow and steadily from the floor rather than jerking it upwards. Not only will jerking the weight risk injury, but you also won't get a chance for the maximum amount of muscles to benefit from the lift.
The idea of having it tap the ground is to ensure that you get the full repetition for a maximum workout. This isn't a question with one definite answer, as everyone's body is different, and you want to be able to get a proper workout without risk of injury.
In general, assuming you are new to lifting but otherwise healthy and fit, ten to twenty reps is a good starting point. Remember to follow all these steps to the letter to help you master the sumo headlight with kettle bell.
Adhering to these main points and the other advice is the key for a productive and safe sumo dead lift with kettle bell workout. In time, as you gain strength and confidence in your ability, you can move onto two kettle bells in each hand, or even barbells if you wish.
In addition, the basic hip hinge movements and conditioning in the legs, hips, and gluten that you get from this workout serves as a great gateway into other, more complex kettle bell techniques, like lifts and swings. If you found this tutorial helpful, please let us know in the comments, and share it with your friends and family who are interested in incorporating this into their routine.
In fact, when CrossFit coaches receive their L1 certification, the sumo dead lift high pull, or DHP, is taught as one of only a handful of foundational movements. In fact, when I was doing my orientation training at my box, our coaches told us essentially that they would teach us the movement, but not to expect to use it because they didn’t feel it was safe.
Now, I’m curious — is a sumo dead lift high pull a safe or scary way to build strength? A DHP involves lifting a bar (or kettle bell …or dumbbell…) from your shin to right beneath your chin.
This is done by gripping the bar in the middle with both hands and doing a full hip extension as you pull, keeping your elbows high and pointed out. Sumo dead lift high pulls, when done correctly, are a movement driven from momentum from your hips and core.
Hart wig is the founder of Whole9, functional medicine practitioner, Certified Sports Nutritionist and licensed physical therapist. But in reality, if there is any degree of disco ordination due to improper attention to form, the complicated neurological pattern of the movement, or plain old fatigue (all wickedly common factors), there will realistically be a significant amount of arm pull at the top of the movement — arm pull in a compromised, internally-rotated position.
Other skeptics have also been quick to point out that many avid Crossfires and coaches don’t believe that the DHP has a place among the foundational movements of CrossFit. In his piece “The Sumo Dead lift High Pull is Stupid”, published in Breaking Muscle, McCarty is frank about his feelings when it comes to SDPS.
I can think of a number of movements I would want to invoke in order to lay a foundation of strength and conditioning. And then there’s running, jumping rope, and proper rowing technique, or basic core work like front leaning rest and side planks.
Because Greg Glassman decided this in 2005 and so far no one who works for CrossFit has the balls to raise their hand and tell the emperor he is naked.” Whereas the DHP is a movement oriented around core strength and explosiveness, the dead lift is a pull.
After doing a good bit of research on my own, I’m fine with my affiliate’s decision not to include sumo dead lift high pulls in programming. When performed properly, the sumo dead lift high pull is a decent way to improve on strength and well as hip-pocket explosiveness.
In an organization shrouded by controversy when it comes to safety, the sumo dead lift high pull is an unnecessary movement. Sumo Dead lift High Pull: Scary or Safe Way to Build Strength?
In fact, when CrossFit coaches receive their L1 certification, the sumo dead lift high pull, or DHP, is taught as one of only a handful of foundational movements. In fact, when I was doing my orientation training at my box, our coaches told us essentially that they would teach us the movement, but not to expect to use it because they didn't feel it was safe.
Alternative Names: DHP Type: Powerlifting Experience Level: Intermediate Equipment: Barbell, dumbbell, or kettle bell Muscles Targeted: Hamstrings, glutes, quads, back Mechanics: Compound Average Number of Sets: 3-5 with 8-10 reps each Variation: None Alternative: None Alternative Names: DHP Type: Powerlifting Experience Level: Intermediate Equipment: Barbell, dumbbell, or kettle bell Muscles Targeted: Hamstrings, glutes, quads, back Mechanics: Compound Average Number of Sets: 3-5 with 8-10 reps each Variation: None Alternative: None
Instead of pulling the barbell underneath your chin, you should use the force generated from your abs and hips to lift the bar, allowing your arms to move up with the momentum. CrossFit | The Power of Progression, Part 3: Sumo Dead lift High Pull Skip to Content
However, the movement pattern of the DHP 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. Additionally, with its large range of motion, significant contribution from most major muscle groups, and the potential for fast cycle time, the DHP proves to be a very useful conditioning tool.
As we’ve seen previously (see push jerk and med-ball clean progressions), breaking down movements into a series of simple steps that build upon each other offers several benefits to both the athlete and trainer. The trainer benefits by limiting the total number of faults that can happen during the full movement to just those that are most common at each stage.
The SUMO Deadline HIGH PULL progression uses three introductory steps before the athlete experiences the full movement: Next, the athlete learns to elevate the bar beyond the finish position of the sumo dead lift by adding a shrug at the top.
The slow speed of this second step in the progression is used to emphasize the timing and correct positions: The hips and legs should reach full extension before the shoulders elevate. Once the timing between the lower and upper body is understood, the next step is to teach the athlete to accelerate while maintaining the quality of movement present in the slower version of the drill.
Commonly, athletes will begin shrugging early and/or allow themselves to raise their heels prematurely, pulling them off balance. You will find it listed as 1 of 9 movements taught at the CrossFit Level 1 certification, sandwiched in progression between the dead lift and medicine ball clean.
It’s also a good teaching tool for learning heavier explosive exercises such as the clean or snatch, hence it’s inclusion in the CF L-1 certification. As the drive to pull the bar under the chin is a challenging position to reach, it’s not likely that you’ll do much strength training with this exercise.
Though it’s much less weight on the bar, the stance is the same Narrow grip — Notice in the video that his hands are placed closer together than during a traditional dead lift. From there, the same proper dead lift mechanics will work here too: tight back, “proud” chest, hips above knees, shoulders in front of the bar, and weight in the heels.
Driving your heels through the floor, your hips explode, which generates the power for the bar to move from your knees to chest. Explosive power — a strong hip drive is crucial for CrossFit, as it helps with your cleans, snatches, kettle bell swings and more.
Increased strength — performed correctly, the DHP is another fantastic compound CrossFit movement that will develop muscles in your legs, back, and shoulders. Obviously with the pull to the chin, you won’t be able to lift the same amount of weight when performing an DHP (at least compared to a dead lift).
You can perform a higher amount of reps with good form compared to dead lifts because the weight will be lowed. Hamstrings and glutes — during the setup and drive phase, your leg muscles help drive the bar up Hips- explosive hip power translates to other fast twitch exercises in CrossFit Lower Back- like a dead lift, your lower back and core bears most of the load as you move the bar from point A to B. Traps/Shoulders- any exercise where you are shrugging or rowing will help add shoulder strength and mass.
Adding them to your training will help promote increased power and explosiveness, muscle gains in your shoulders, legs and back. I’m joined by Dan Pope of FitnessPainFree.com to discuss the Sumo Dead lift High Pull safety and effectiveness.
As the internally rotated position of the shoulder joint resembles the Hawkins-Kennedy impingement test frequently used in the medical world. Shoulder internal rotation and thoracic spine extension are the two biggest mobility needs to safely perform DHP (discussed below).
For those needing to improve internal rotation (this will help with a variety of fitness moves and shoulder health), read this article or try the following treatment program. Having good shoulder internal rotation is a key piece of sumo dead lift high pull safety.