No Rower, No Problem!
A spicy combo of pulling, pushing, and hip extension
Team! I am so excited to share another FREE weekly workout opportunity through an awesome new newsletter from Feisty Menopause called Feisty 40+ "designed and created for active women forty and older who want to shape their strongest, healthiest, happiest future". Part of that future is workouts that are designed specifically for women in this stage of life. So, if you enjoy the Athletic Aging Weekly Workout series, join me for ANOTHER different, but complimentary workout every Thursday in Feisty 40+! Enjoy! -Carla
This week we are bringing back the Sumo deadlift high-pull (SDLHP). We did a workout similar to this in January. Today we add a different twist to it!
I love this movement because it is a full-body pulling movement where the benefits are appreciated even if you do it with just a PVC pipe or light kettlebell. It is also a great substitute for rowing. If I am training in a place that does not have a rower, this movement with light or minimal weight is a great alternative! It can be done with a barbell, kettlebell, or PVC pipe/broomstick.
Simply moving the body in this way promotes mobility in the major joints (knees, hips, and shoulders), and utilizes the major muscle groups of the lower extremities, core muscles, and upper extremities. Last but not least, the nervous system is stimulated because of the coordination required to execute this complex movement. Any weight that is added is a bonus.
Warm Up
AMRAP 7 (As many rounds as possible in 7 minutes)
7 up-downs
7 easy push-ups option
After the 7 minutes, perform 10 weighted good mornings. You can either use a barbell/PVC pipe or hold a light dumbbell or plate to your chest.
Movement Practice
If you are performing this movement for the first time, it is highly recommended to focus on sound mechanics and perform the movement without any weight (just your two hands or a PVC pipe, broomstick, or similar object). When you feel confident in the movement, add a light kettlebell (5-15 lbs) or an empty barbell. As you continue feeling proficient, slowly increase the load.
Review the video links that follow before trying the SDLHP:
The first part of this movement is a deadlift. It is very important to get this part of the movement right to keep your lower back protected. Be sure to keep your back straight- your legs, glutes, and hamstrings are doing the lifting, NOT the muscles of the lower back.
Next, review the sumo deadlift high pull progression video paying close attention to the mechanics tips in the text.
Practice! At first, you may want to do a deadlift, pause, then the high pull. This is ok! As you practice and become more familiar with the movement, the two parts of the lift will flow together. Don’t pull too soon! Be sure you are fully extended at the hips (standing up straight) before pulling the bar up.
The “shrug” then the “pull” happens the second the hips fully extend. When the hips are extended with some speed or “pop” this begins to move the bar upward which signals the start of the pull. The upper extremties simply guide the bar upward.
TIP! When setting up for the SDLHP, set your eye gaze to a point on the ground 10 ft in front of you. You do not want to be looking straight ahead as this will hyper-extend the neck. Keep the neck neutral by setting your gaze as above.
Below is a list of movement options. Take 5-10 minutes to find the option that is right for you. Choose a weight/option that allows you to perform 10 repetitions of each movement confidently. It is ok to break the larger sets (12 repetitions and higher) into 2, or at most, 3 sets.
If you want to “Geek-out” on a deep dive into push-up variations and mechanics, check out this awesome article: A Fresh Take on the Lowly Push-Up from the CrossFit library.
Elevated push-up - The elevation can be slight with a couple of plates on the ground, it could be a flat bench, or a STABLE chair or table as in the video. If shoulder pain or mobility is an issue, performing push-ups against a wall is also an option.
TIP! If possible, avoid doing the push-ups with the knees on the floor. This disengages some of the core activation, a target of both the SDLHP and the push-up.
Workout
HOW TO: Set a timer and perform 21 repetitions of the SDLHP, then 1 repetition of your push-up option. Then perform 15 repetitions of the SDLHP and 3 push-ups, and so on until you complete the repetition scheme. Your score is the amount of time it takes to complete the workout.
For Time:
21 - 15 - 12 - 9 - 6 - 3 - 1
Kettlebell Sumo deadlift high pull
1 - 3 - 6 - 9 - 12 -15 -21
Strict Push-up
Cool-Down
Let’s show our back, hips, and hamstrings some love with this 7-minute follow-along stretch segment from Train FTW.
For your yoga fix, try this 15-minute yoga flow class from Five Parks Yoga
Thank you!