THE SUMO DEAD LIFT WITH A HIGH PULL

All exercises that involve a major muscle group, puts a tremendous amount of work load on the central nervous system (CNS) and from that increases ones metabolic rate (the amount of energy being burned at rest. From the Dead Lift, a deep Back Squat, a Power Snatch, and a Power Clean, all really tax the CNS.

Another movement I like and that really puts a load on the CNS is the Sumo Dead Lift with a High Pull. This movement is really big with Cross-Fit and rightfully so. It puts a great deal of stress on the hamstrings, hips and glutes, the lower back and the upper back (or what’s called the “posterior chain”). This movement along with others that involve major muscle groups also gives one a good after burn, or EPOC (Excessive Post- Exercise Oxygen Consumption). This is why with weight training you get more bang for your buck because after an intense weight training session one continues to burn calories up to 24 hours. This is because of the body trying to recover, rebuild and to maintain an anabolic state. With aerobic exercise the EPOC is almost nonexistent. But that my friend is for another article.

Back to the Sumo Dead-Lift with a High Pull!

Notice below how she keeps her hips down and chest up. As she lifts the bar her shoulders and hips come up at the same time. Feet are wider than shoulder width and toes are pointed out. The grip is close with hands anywhere from 6-8 inches wide. The pull begins slow, until it reaches right above the knees as you would with a Power Clean or Snatch. After that the hips are driven forward as the bar remains close to the body. If one let’s the hips and legs do the work the bar will come up to the clavicle or collar bone without hesitation!

I like 3-5 sets of 10 to 15 reps. I also like putting this lift in a circuit with 2 to 3 other movements such as the Landmine, Sprint work for 30 seconds on the stationary bike and or some Kettlebell work. This exercise is great for someone of any age. Just ask Ann Bass who is 56 years of age performing the exercise in the video above!