Kettlebell Sumo High Pull
The Kettlebell Sumo High Pull is a intermediate compound movement that activates 6 muscle groups simultaneously. It primarily targets the Traps, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The traps handles the primary load during this movement. The adductors and glutes and hamstrings and quadriceps and shoulders assist as stabilizers throughout the range of motion.
How to Kettlebell Sumo High Pull
- 1
Place a kettlebell on the ground between your feet. Position your feet in a wide stance, and grasp the kettlebell with two hands. Set your hips back as far as possible, with your knees bent. Keep your chest and head up. This will be your starting position.
- 2
Begin by extending the hips and knees, simultaneously pulling the kettlebell to your shoulders, raising your elbows as you do so. Reverse the motion to return to the starting position.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Kettlebell Sumo High Pull work?
The Kettlebell Sumo High Pull primarily works the Traps. Secondary muscles include the Adductors, Glutes, Hamstrings, Quadriceps, Shoulders, which assist during the movement.
Is the Kettlebell Sumo High Pull good for beginners?
The Kettlebell Sumo High Pull is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Kettlebell Sumo High Pull?
You need kettlebells to perform the Kettlebell Sumo High Pull. Most commercial gyms will have this available.
Track Your Progress
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