Kettlebell Sumo High Pull

Muscles worked

Setup

1. Place a kettlebell on the floor and stand over it with a wide 'sumo' stance, toes pointed slightly outward.
2. Hinge at the hips and bend your knees to reach down, gripping the kettlebell handle with both hands using an overhand grip.
3. Keep your back flat, chest up, and shoulders retracted to create a neutral spine.
4. Ensure your weight is distributed through your heels and mid-foot.

How to do it

1. Drive explosively through your legs, extending your hips and knees simultaneously to pull the kettlebell off the floor.
2. As the kettlebell rises, use the momentum to pull the weight toward your chin by driving your elbows high and wide.
3. Exhale sharply at the peak of the movement, ensuring your elbows remain higher than your wrists.
4. Inhale and control the kettlebell as you lower it back to the starting position in a smooth, fluid motion.

Form checklist

• Keep the kettlebell close to your body, almost 'shaving' your shirt as it moves upward.
• Maintain a flat back and avoid rounding your shoulders at the bottom of the movement.
• Ensure the power comes from the hip snap rather than pulling primarily with the arms.
• Keep your elbows above your wrists at the top of the pull to protect the shoulder joints.

Pro tips

• Think of the movement as a 'jump' without leaving the floor; the more power you generate with your legs, the lighter the weight will feel for your arms.
• Focus on a hard glute squeeze at the top of the extension to maximize posterior chain engagement and stabilize the spine.

Make it harder

• Increase the weight of the kettlebell to prioritize power and strength development.
• Add a 1-second pause at the peak of the pull to increase time under tension for the traps and deltoids.

Frequently asked

What muscles does the kettlebell sumo high pull work?

The kettlebell sumo high pull primarily targets the adductors, erector spinae, glutes, hamstrings, lats, quadriceps, and trapezius, and also works the deltoids, forearms, and obliques as secondary muscles.

What equipment do you need for the kettlebell sumo high pull?

The kettlebell sumo high pull uses kettlebell.

Is the kettlebell sumo high pull good for beginners?

The kettlebell sumo high pull is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Barbell Hang Clean High PullAdvanced · erector spinae, glutes, hamstrings, lats, quadriceps, and trapezius
• Barbell Snatch PullAdvanced · deltoids, erector spinae, glutes, hamstrings, lats, quadriceps, trapezius, and triceps
• Around The World Superman HoldIntermediate · erector spinae, glutes, hamstrings, lats, and trapezius
• Snatch High PullAdvanced · biceps, deltoids, erector spinae, forearms, glutes, grip muscles, hamstrings, lats, and trapezius