TETSUKettlebell Sumo High Pull
The Kettlebell Sumo High Pull is a kettlebell exercise for the back that primarily targets the traps, with the shoulders, glutes and hamstrings assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to do the Kettlebell Sumo High Pull
- Stand with your feet wider than shoulder-width apart, toes pointing outwards.
- Hold a kettlebell with both hands in front of your body, arms extended downwards.
- Bend your knees and lower your hips into a squat position, keeping your back straight.
- Drive through your heels and explosively extend your hips and knees, pulling the kettlebell up towards your chin.
- As you pull the kettlebell up, keep your elbows high and wide, and squeeze your shoulder blades together.
- Lower the kettlebell back down to the starting position and repeat for the desired number of repetitions.
Common questions
What muscles does the Kettlebell Sumo High Pull work?
The Kettlebell Sumo High Pull primarily targets the traps. The shoulders, glutes and hamstrings work as supporting muscles.
What equipment do I need for the Kettlebell Sumo High Pull?
You need a kettlebell to perform the Kettlebell Sumo High Pull.
How many sets and reps of the Kettlebell Sumo High Pull should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Kettlebell Sumo High Pull works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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