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Kettlebell Sumo High Pull

Kettlebell Sumo High Pull is an intermediate compound kettlebell exercise that mainly works your traps, with help from your adductors (inner thighs), glutes, hamstrings, quads and shoulders.

💪 Traps🏋️ Kettlebell📈 Intermediate🔗 Compound🎯 3-5 sets of 5-10 reps
Kettlebell Sumo High Pull: starting position
Starting position
Kettlebell Sumo High Pull: end position
End position

How to do the 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.

Muscles worked

Primary: TrapsSecondary: Adductors (inner thighs)Secondary: GlutesSecondary: HamstringsSecondary: QuadsSecondary: Shoulders

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Kettlebell Sumo High Pull alternatives

Exercises that train the same main muscle, including options with other equipment.

Upright Cable RowCable · IntermediateSmith Machine Upright RowMachine · BeginnerStanding Dumbbell Upright RowDumbbell · BeginnerBarbell ShrugBarbell · BeginnerScapular Pull-UpBodyweight · BeginnerUpright Row - With BandsBand · Beginner

FAQ

What muscles does the kettlebell sumo high pull work?

It mainly works your traps; your adductors (inner thighs), glutes, hamstrings, quads and shoulders assist.

How many sets and reps of kettlebell sumo high pull should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the kettlebell sumo high pull good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

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