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Exercise 0548 · REF 8ARQ9Hw

Kettlebell Sumo High Pull exercise animation

Kettlebell Sumo High Pull

Category
Back
Equipment
Kettlebell
Target
Traps

The sumo high pull uses a wide stance and a fast hip extension to pull the kettlebell up to chest height, training the same explosive hip snap as a clean but at a lighter, faster tempo. It leans hard on the traps and rear delts at the top of the pull, making it a decent shoulder-and-back finisher after heavier lifts. Keep the pull close to the body to avoid turning it into an arm curl.

How to Do the Kettlebell Sumo High Pull

  1. Stand with your feet wider than shoulder-width apart, toes pointing outwards.
  2. Hold a kettlebell with both hands in front of your body, arms extended downwards.
  3. Bend your knees and lower your hips into a squat position, keeping your back straight.
  4. Drive through your heels and explosively extend your hips and knees, pulling the kettlebell up towards your chin.
  5. As you pull the kettlebell up, keep your elbows high and wide, and squeeze your shoulder blades together.
  6. Lower the kettlebell back down to the starting position and repeat for the desired number of repetitions.

Muscles Worked

The Kettlebell Sumo High Pull primarily targets the Traps, with Shoulders as the primary synergist muscle group, along with the Glutes, Hamstrings.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Traps Exercises

Band Shrug Band Shrug Band · Traps Barbell Shrug Barbell Shrug Barbell · Traps Cable Shrug Cable Shrug Cable · Traps Dumbbell Decline Shrug Dumbbell Decline Shrug Dumbbell · Traps Dumbbell Decline Shrug V. 2 Dumbbell Decline Shrug V. 2 Dumbbell · Traps Dumbbell Incline Shrug Dumbbell Incline Shrug Dumbbell · Traps

Equipment Alternatives

Don't have kettlebell? These target the same traps with different equipment.

Scapula Dips Scapula Dips Body Weight · Traps Band Shrug Band Shrug Band · Traps Barbell Shrug Barbell Shrug Barbell · Traps Cable Shrug Cable Shrug Cable · Traps

FAQ

What muscles does the Kettlebell Sumo High Pull work?
The Kettlebell Sumo High Pull primarily targets the traps, with the shoulders and glutes, hamstrings assisting.
What equipment do I need for the Kettlebell Sumo High Pull?
The Kettlebell Sumo High Pull is done with a kettlebell.
What's a good alternative to the Kettlebell Sumo High Pull?
If you don't have access to a kettlebell, the Scapula Dips targets the same traps using body weight instead.