Sumo Smackdown

    We will be introducing a couple new movements for tomorrow's WOD. Well, new to us that is. First the Sumo Deadlift High-Pull. The Sumo Deadlift High-Pull or SDHP is a great full body movement that will especially smoke your traps. It is common in many kettlebell training programs, and even has it's place in barbell training. It can be performed with either tool equally effectively. For our purposes we will of course be using our beloved old friend the KB. To perform a SDHP the athlete begins in a wide stance, with the feet considerably wider than shoulder width, but in a position where a squat is still possible. The KB is places between the feet, directly in front of the athlete. With good back position, and with the chest up as it should be, the athlete squats down and with both hands grabs the KB. The movement is explosive, and the form resembles that of a deadlift, except a bit more squatting is allowable. The athlete pulls the KB upward towards the chin as high as they can. Remember to use those legs and that hip drive to jump the weight up ward, and just use the arms to finish the pull. This constitutes one rep. Use an appropriate weight, likely the same you would use for swings.

    Our second new movement will be the Atlas Lift and Load or ALAL. This is a brutally simple exercise meant to emulate the Atlas Stones of World's Strongest Man fame. We will approach the low pullup bar as our "platform" to load the KB over. If that is too high up for an athlete then simply lifting the KB above head level and imitating the movement of pushing it over the obstacle will suffice. Basically the lift is performed with the KB starting on the ground next to the "platform". The KB must be lifted without using the horns or handle, as though it is nothing more than an iron cannonball. Make sure to squat low and set the back and abs before lifting in this semi-compromised position. Lift the KB to chest level, then pick it up and over the bar dropping it on the other side. This constitutes one rep, just move from one side of the bar to the other to perform multiple reps. Effectively lifting and loading the KB over and over again. We have introduced this movement in an effort to incorperate more compromised lifting position movements. Heavy objects don't always have a convenient handle on them, so developing strength in your grip, and lifting irregular objects can be brutally effective!

    We will be rolling out with a few more forms of irregular lifts, such as tire flips, and sandbag lifting in the near future. It is all part of our effort to be as well rounded and universally strong as we can be. Sure, mastering the KB will build massive strength and endurance, but when ou are moveing, and you must lift a heavy dresser or something similar, you will be grateful you trained lifting irregular objects as it flys up with ease. You will also be glad you have developed the ironclad grip you'll need to hang on to the darn thing all the way to the truck! We train for real world strength here at Bear Fitness, so don't expect any bunny lifts or tank top training here. The Bear is all about powerful, functional fitness!




Sumo Smackdown

5 Rounds

10 SDHP
5 KB Snatch per arm
20 ALAL
7 Dead Hang Pull Ups
15 Pushups
100m Farmers Walk
10 Diagonal Sledge Swings per side

Scaling the Sumo Smackdown

To scale this WOD the KB Snatches can be replaced with the easier to control, and easier to train Clean and Press. Everyone should be able to do the SDHPs and the ALALs with an appropriate weight. Obviously the dead hangs can be replaced with kips, or band assisted pullups. They can even be omitted entirely if need be. Sledge swings can be replaced by 10 Burpees for comrades that cannot swing the hammer. Everyone can do a Farmers Walk. So there you have it. We can scale anything to anyones ability so that everyone can get a killer workout, side by side.