Crossfit Level 1 - SUMODEADLIFT HIGH PULL- Nine Foundational Movements (Movement Guide)

Question 1

What is the setup for the sumo deadlift high pull?

Answer 1

• slightly wider than shoulder width stance
• hands inside legs with full grip on bar
• shoulders lightly in front of or over bar
• knees in line with toes
• arms stright and bar in contact with shins
• eyes on the horizon

Question 2

What is the execution of the sumo dead lift high pull?

Answer 2

• lumbar curve maintained
• hips and shoulders rise at the same rate until bar passes knee
• hips then extend rapidly
• hells down until hips and legs extend
• shoulders shrug, then the arms pull
• elbows move high and outside
• bar moves over the middle of the foot

Question 3

What is the finish of the sumo dead lift high pull?

Answer 3

• complete at full hip and knee extension with the bar pulled under the chin

Question 4

What is the sumo deadlift high pull teaching progression?

Answer 4

**Step 1: **Sumo deadlift.
**Step 2: **Sumo deadlift-shrug, slow
**Step 3: **Sumo deadlift-shrug, fast
Step 4: Full sumo deadlift high pull.

Question 5

What fault is displayed here?

Answer 5

Pulling early.

Question 6

What corrections can be given to this fault (pulling early)?

Answer 6

• Take the athlete back in the teaching progression to work on the deadlift-shrug at a speed that allows correct timing. Once the deadlift-shrug is correct at speed, try two deadlift-shurgs for every on full sumo deadlift high pull.
• Give a tactile cue to have the athlete hit your hands with his or her shoulders before pulling with arms.

Question 7

What fault is displayed here?

Answer 7

Athlete pulls with elbow low and inside.

Question 8

What corrections can be made to the fault (athlete pulls with elbows low and inside) displayed here?

Answer 8

• cue “elbows high”
• Give tactile cue to have athlete hit your hands where his or her elbows should finish

Question 9

What fault is displayed here?

Answer 9

Incorrect descent (hips flex efore the arms extend)

Question 10

What correction would you give to the fault (incorrect descent) displayed here?

Answer 10

• Slow down the movement and have the athlete practice the return in a segmented fashion by extending the arms first before re-introducing speed.

Question 11

What fault is displayed here?

Answer 11

Shoulders rolling forward in the set-up or during the pull.

Question 12

What corrections would you give to the fault (shoulder rolling forward) displayed here?

Answer 12

• correct the position in the set-up or at the top of the pull
• widen the grip and/or reduce the range of motion so shoulders can stay in the proper position