How to do the Kettlebell Sumo High Pull
Kettlebell Sumo High Pull is an intermediate multi-joint compound pushing exercise targeting the Traps in the Back region. Performed using kettlebell, it falls under the strength category. Secondary muscles engaged include Shoulders and Glutes.
Kettlebell Sumo High Pull demonstration · © GymiaFit
Kettlebell Sumo High Pull at a glance
- Primary muscles
- Traps
- Secondary muscles
- Shoulders, Glutes, Hamstrings
- Equipment
- Kettlebell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Kettlebell Sumo High Pull step by step
- 1Stand with your feet wider than shoulder-width apart, toes pointing outwards.
- 2Hold a kettlebell with both hands in front of your body, arms extended downwards.
- 3Bend your knees and lower your hips into a squat position, keeping your back straight.
- 4Drive through your heels and explosively extend your hips and knees, pulling the kettlebell up towards your chin.
- 5As you pull the kettlebell up, keep your elbows high and wide, and squeeze your shoulder blades together.
- 6Lower the kettlebell back down to the starting position and repeat for the desired number of repetitions.
Kettlebell Sumo High Pull — questions
What muscles does the Kettlebell Sumo High Pull work?
The Kettlebell Sumo High Pull primarily targets the Traps. It also recruits the Shoulders, Glutes, Hamstrings as secondary movers.
What equipment do I need for the Kettlebell Sumo High Pull?
You need kettlebell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Kettlebell Sumo High Pull suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Kettlebell Sumo High Pull?
Scapula Dips, Kettlebell Alternating Hang Clean, Kettlebell Alternating Press train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Kettlebell Sumo High Pull demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.