Get this Lift into your Repertoire!

dan@sportsmansfitness.com — Tue, 25 Mar 2008 10:57:08 +0100

Sumo Deadlift to High Pull / SDHP

I think it’s safe to say that most folks want a fitness program that simply produces results. The term “results” as it pertains to fitness is better defined as a final outcome of a succession of actions articulated qualitatively/quantitatively, being a benefit, gain, loss, success or simply a number. Results may be hard to define, but I’d say they’re widely excepted as the intended outcome or destination of hard work and continuity. With results being a priority of ours, it’s important to note that I’ve tried to make this BLOG foster fabulous exercises or moves. These moves need to simply work for the majority of us that are way too busy, yet concerned with the performing only exercises that elicit inordinate benefit. I would wager that given everyone’s hectic schedules and other logistics, that we must continue to deliver unique compound “moves” that constitute total body strength while promoting unparalleled general physical preparedness. This lift is one of my all time favorite compound exercises, but it also unequivocally serves as a searing furnace for caloric expenditure. Give the SDHP a try and please feel free to offer any insight or direction on the type of Lifts you’d like featured.
Movement:
While gazing straight ahead, initiate your pull while your hips and knees press back as your chest rises. Rise to full extension of the hip while the barbell stays in contact with the legs. As the bar accelerates upward in a straight line it will cross the hip which is when you engage your shoulders to shrug and pull the bar upwards to your chin. Elbows must stay high and outside the bar and the return movement starts with your arms, then hips and finally your legs.

Faults:
SDHP requires strength, power and a little timing so make sure once the form is comprehended that you’re avoiding the following:
•    pulling the load up to slowly
•    pulling too early with the arms
•    not coming to full extension at the hips
•    not using the legs and relying on the low back

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Get this Lift into your Repertoire!