Kettlebell Sumo High Pull

A wide-stance kettlebell pull from the floor to chin height, combining a hinge with an upright row for explosive upper-trap development.

Equipment

Kettlebell

Experience

intermediate

Movement

compound

Primary muscles

Secondary muscles

Glutes · Hamstrings · Rear Delts

Instructions

01
Stand with feet wider than shoulder-width, toes slightly turned out, a kettlebell on the floor between the feet.
02
Hinge down and grip the handle with both hands.
03
Drive through the feet and extend the hips explosively to pull the kettlebell up.
04
As it rises, pull the elbows up and out until the handle reaches chin height.
05
Lower the kettlebell back between the legs under control.
06
Repeat for the recommended number of repetitions.

Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.