|Force:||Push & Pull|
Position feet under bar with very wide stance. Squat down with hips low and chest forward. With arms extended downward between legs, grasp bar with narrow overhand grip.
Lift and accelerate initial pull of bar by extending hips and knees. As bar passes knees, continue pulling bar by raising arms and shoulders upward with elbows flexing out to sides. Continue pulling until body is upright and back and bar is raised to chin.
Allow bar to fall downward. As bar falls past waist, squat down by flexing hips and knees. Arms extend straight as bar falls past knees. Return weight momentarily to floor so body is in original starting position. Immediately repeat movement.
Narrow grip width can be checked after grasping bar by pointing both thumbs toward each other and adjusting grip width so thumb tips touch over bar. Regrip bar once narrow width grip is verified.
Throughout lift, keep hips low, shoulders high, and back straight. Also keep knees pointed out same direction as feet.
Barbell Sumo Deadlift High Pull continues to be a controversial Crossfit movement (see Upright Row Safety). Related movements include: