Exercise guide
Kettlebell Sumo Deadlift With High Pull
- Intermediate
- Compound
- Rep-based
- Lower legs
- Upper legs
This explosive compound movement combines a lower-body power exercise with an upper-body pull, effectively targeting the posterior chain, shoulders, and traps. It builds full-body coordination and power by transferring energy from the hips through the upper body.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Place a kettlebell on the floor and stand over it with a wide 'sumo' stance, toes pointed slightly outward.
- Hinge at your hips and bend your knees to grip the kettlebell handle with both hands using an overhand grip.
- Set your shoulder blades back and down, keeping your chest lifted and your spine in a neutral position.
How to do it
- Drive explosively through your heels to extend your hips and knees, pulling the kettlebell upward.
- As the kettlebell reaches hip height, use the momentum to pull the weight toward your chin by driving your elbows high and wide.
- Exhale at the top of the movement, ensuring the kettlebell stays close to your body and your elbows remain higher than your wrists.
- Inhale as you lower the kettlebell with control back to the starting position on the floor, hinging at the hips to reset.
Form checklist
- Keep the kettlebell close to your midline throughout the entire lift.
- Ensure your elbows stay above your wrists at the peak of the high pull.
- Maintain a flat back and avoid rounding your shoulders as you reach for the floor.
- Drive the movement with your legs and hips rather than pulling primarily with your arms.
- Keep your core braced to protect your lower back during the explosive phase.
Pro tips
- Think of the pull as a 'zipper' motion, keeping the kettlebell traveling vertically as close to your torso as possible.
- Focus on a powerful hip snap; the weight should feel almost weightless for a split second before the arms take over.
Make it harder
- Incorporate a 2-second pause at the top of the high pull to maximize time under tension for the traps and deltoids.
- Perform the movement with a 'touch-and-go' rhythm to increase the metabolic demand and maintain constant tension.
Frequently asked
- What muscles does the kettlebell sumo deadlift with high pull work?
- The kettlebell sumo deadlift with high pull primarily targets the glutes, hamstrings, quadriceps, and trapezius, and also works the serratus anterior as secondary muscles.
- What equipment do you need for the kettlebell sumo deadlift with high pull?
- The kettlebell sumo deadlift with high pull uses kettlebell.
- Is the kettlebell sumo deadlift with high pull good for beginners?
- The kettlebell sumo deadlift with high pull is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
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- Band DeadliftBeginner · calves, glutes, hamstrings, quadriceps, and trapezius
- Barbell Clean And JerkAdvanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and trapezius
- Barbell Clean DeadliftIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius