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5 Benefits of Sumo Deadlift High Pull by Mike Dewar
Below are five benefits of the sumo deadlift high pull that coaches and athletes can expect to gain when programming this movement into a workout program. Note, that many of benefits below can also be said about simply performing high pulls/upright rows and/or deadlifts, but the combination of the two in the sumo deadlift high pull takes things to a whole new level.
Posterior Chain Development
Deadlifting in general can increase strength and hypertrophy of the glutes, hamstrings, and back; all of which are critical muscle groups that make up the posterior chain. When looking to increase athletic performance for activities such as running, sprinting, jumping, power sports, etc we find that increased hip and hamstring strength is a great indicator for athletic performance. Performing the sumo deadlift high pull does have its limitation in developing maximal strength and hypertrophy of the hips and hamstrings as the upper body (from the high pull) often limits the total training load (volume + repetitions) a lifter can handle since the hamstrings and hips are a much stronger muscle group than the upper body. In this case, it may be best to focus on the sumo deadlift separately to maximize glute and hip strength.
Foundational CrossFit Movement
While this may or may not actually be a benefit, it is beneficial for CrossFit members and athletes to master this moment as it is one of the nine pillar exercises in CrossFit programming methodologies. The sumo deadlift high pull is often seen in metabolic conditioning sets or for muscle building in most gyms at some point throughout the year.
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40 Push Press 75/55
30 Sumo Deadlift High Pull
30 Push Press
40 Sumo Deadlift High Pull
*18 Min Cap
15-20 GHD situp
20-25 Banded Good Morning