Nine Essential Movements - SDHP

Question 1

SDHP - Teaching

Answer 1

SETUP
Slightly wider than shoulder-width stance; knees in
line with toes
Hands inside the legs with a full grip
Shoulders over or slightly in front of the bar
Bar in contact with the shins
Arms straight
Eyes on the horizon
EXECUTION (DEADLIFT, SHRUG, PULL)
Lumbar curve maintained
Hips and shoulders rise at the same rate until the
bar passes the knees
Hips then extend rapidly
Heels 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
Complete at full hip and knee extension with the bar
pulled under the chin

Question 2

SDHP - Seeing (Points of Performance)

Answer 2

SAME AS THE DEADLIFT, PLUS:
Hips extend before the arms pull
Hips extend rapidly

Question 3

SDHP - Progression

Answer 3

1. Sumo deadlift
2. Sumodeadlift-shrug,slow
3. Sumo deadlift-shrug, fast
4. Sumodeadlifthighpull

Question 4

SDHP - Common Faults

Answer 4

SAME AS THE DEADLIFT, PLUS:
Shoulders shrug or arms bend before the hips
extend
Elbows pull low and inside
Moving too slowly (i.e., segmenting the movement)
Incorrect descent (hips flex before the arms extend)
Shoulders roll forward during the pull

Question 5

SDHP - Corrections

Shoulders shrug or arms bend before the hips extend

Answer 5

Verbal:

Tactile:

Visual: Demonstrate

Question 6

SDHP - Corrections

Elbows pull low and inside

Answer 6

Verbal:

Tactile:

Visual: Demonstrate

Question 7

SDHP - Corrections

Moving too slowly (i.e. segmenting the movement)

Answer 7

Verbal:

Tactile:

Visual: Demonstrate

Question 8

SDHP - Corrections

Incorrect descent (hips flex before the arms extend)

Answer 8

Verbal:

Tactile:

Visual: Demonstrate

Question 9

SDHP - Correction

Shoulders roll forward during the pull

Answer 9

Verbal:

Tactile:

Visual: Demonstrate