Looking for a challenge that fuses pulling power, leg drive, grip, and conditioning? The sumo deadlift high pull (SDHP)is your weapon of choice. This hybrid compound movement uses a wide stance, strong hip drive, and a vertical pull to light up nearly every major muscle group in one aggressive sequence.
In this RB100 Challenge, you’ll complete 100 sumo deadlift high pulls, using either a barbell, kettlebell, or sandbag. Perfect for athletes prepping for HYROX, functional fitness events, or just looking for that posterior chain pump.
“If deadlifts build the base, SDHPs build the firepower up top.”
— RB100.Fitness
Challenge Format
- Reps: 100 total
- Load Guidelines:
- Barbell: 30–50kg
- Kettlebell: 16–24kg
- Sandbag: 20–35kg
- Form Standards:
- Sumo stance (feet wider than hips)
- Hands close grip on the object
- Pull from floor to upper chest height with elbows above wrists
- Keep bar or bell close to body
Suggested Sets:
- 10 × 10
- 4 × 25 with 30s rest
- EMOM: 10 reps per minute for 10 minutes
- Or test unbroken 100 reps for time
Track results in the RB100 Tracker.
Why It Works
The SDHP is a high-intensity power movement that:
- Builds explosive hip extension
- Targets the traps, delts, and upper back
- Develops grip and biceps under fatigue
- Doubles as a cardio spike when performed in volume
It’s ideal for athletes who want bang-for-buck metabolic training without running or jumping.
Technique Cues
- Start with a strong hip hinge and drive the floor away
- Keep elbows high and outside on the pull
- Avoid over-pulling stop just below chin height
- Keep chest tall and core tight throughout
- Breathe in before the pull, exhale on effort
Programming Options
- As a power finisher after squats or deadlifts
- In a triplet:
- 20 SDHPs
- 10 Burpees
- 500m Row
- Superset with #60: Overhead Carries
- Pair with #77: Kettlebell Swings for a posterior chain blitz
Recovery & Mobility Tips
This challenge will fatigue:
- Traps and shoulders
- Hamstrings and glutes
- Grip and midline
Cool down with light rowing, shoulder rotations, and hamstring flossing. Follow with #30: 100 Minutes of Mobility and #23: Hydration Protocol.
