Today’s WOD includes the sumo deadlift high pull. This movement can easily be performed incorrectly. Here are some cues to take into consideration while you are busting out your reps:
- Hand placement should be such that your elbows are kissing your knees when the bar is on the ground. If the grip is too wide then it is very difficult to move through the full range of motion. If it is too narrow then you will have a difficult time balancing the bar.
- Shoulder blades should be neutral at all times. At the bottom the shoulders will be depressed or “packed down” and elevated or “active” at the top. This allows the upper arm to move freely through the ROM without impingement.
- Full hip extension on the deadlift before the arms begin to bend AND full arm extension on the return before the hips begin to flex.
Here is a quick video showing what we are looking for: