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StrengthintermediateKettlebells

Kettlebell Sumo High Pull

Primary

Traps

Secondary

Adductors, Glutes, Hamstrings, Quadriceps, Shoulders

Equipment

Kettlebells

Level

intermediate

Kettlebell Sumo High Pull demonstration

Kettlebell Sumo High Pull, starting position

Kettlebell Sumo High Pull, finishing position

How to Perform

1Place a kettlebell on the ground between your feet. Position your feet in a wide stance, and grasp the kettlebell with two hands. Set your hips back as far as possible, with your knees bent. Keep your chest and head up. This will be your starting position.
2Begin by extending the hips and knees, simultaneously pulling the kettlebell to your shoulders, raising your elbows as you do so. Reverse the motion to return to the starting position.

Video Tutorial

Tips & Common Mistakes

•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•As a compound movement, this exercise works multiple muscle groups efficiently

Muscles Worked

Front

Back

TrapsAdductorsGlutesHamstringsQuadricepsShoulders

Exercise Details

Category: Strength
Force: pull
Mechanic: compound
Level: intermediate

Exercise Variations

Home workout modifications

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Without Weights

Bodyweight options

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Frequently Asked Questions

What muscles does Kettlebell Sumo High Pull work?

Kettlebell Sumo High Pull primarily targets the Traps. It also works the Adductors, Glutes, Hamstrings, Quadriceps, Shoulders as secondary muscles.

What equipment do I need for Kettlebell Sumo High Pull?

Kettlebell Sumo High Pull requires Kettlebells.

Is Kettlebell Sumo High Pull suitable for beginners?

Kettlebell Sumo High Pull is classified as intermediate level. Beginners should master foundational movements first.

Alternatives to Kettlebell Sumo High Pull

Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.

Upright Cable Row

Traps

Smith Machine Upright Row

Traps

Standing Dumbbell Upright Row

Traps

Upright Row - With Bands

Traps