The skill acquired through training the sumo deadlift high pull — that of transferring power from the hips and legs, through the upper body, and into the object being lifted with maximal efficiency — is essential both in sport and life.
Read MoreThe Power of Progression, Part 3: Sumo Deadlift High Pull4 rounds for time of:
30 single-leg squats
15 sumo deadlift high pulls
♀ 75 lb ♂ 115 lb
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Scaling:
Watch “Pistol Variations” and practice proper technique in the single-leg squats. If you are unable to perform single-leg squats with your heel on the ground throughout the rep, modify the movement to a box, as seen in the video. Reduce the load on the SDHP.
Intermediate Option:
4 rounds for time of:
20 single-leg squats
15 sumo deadlift high pulls
♀ 75 lb ♂ 115 lb
Beginner Option:
3 rounds for time of:
30 squats
15 sumo deadlift high pulls
♀ 26 lb KB ♂ 35 lb KB