All training resources
Exercise guide
Kettlebell Sumo High Pull
A wide-stance kettlebell pull from the floor to chin height, combining a hinge with an upright row for explosive upper-trap development.
What this exercise works
- Muscles
- adductors · lateral deltoid · trapezius · gluteus maximus · hamstrings · posterior deltoid
- Goals
- power · hypertrophy
- Equipment
- Kettlebell
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Stand with feet wider than shoulder-width, toes slightly turned out, a kettlebell on the floor between the feet.
- Hinge down and grip the handle with both hands.
- Drive through the feet and extend the hips explosively to pull the kettlebell up.
- As it rises, pull the elbows up and out until the handle reaches chin height.
- Lower the kettlebell back between the legs under control.
- Repeat for the recommended number of repetitions.
Technique cues and common mistakes
- Drive with the hips first; the arms finish the movement.
- Keep the elbows higher than the hands at the top — think wide and high, not narrow.