Kettlebell Sumo High Pull
- Primary muscleTraps
- EquipmentKettlebell
- DifficultyIntermediate
- TypeComplex
- Secondary muscles
- Delts, Glutes, Hamstrings
- Body part
- Back
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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A wide sumo stance keeps the kettlebell traveling a short vertical line between your legs while explosive hip extension fires it toward chin height, elbows leading high and wide. It teaches the aggressive hip snap of a swing while adding a trap-dominant upper pull. Choose a bell you can move fast; slow high pulls defeat the purpose.
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.
Tip: Think of the hips throwing the bell up and the arms just guiding it to chin height.
Muscles worked
Primary
Traps · Back
The traps shrug hard at the top of the pull and should feel the squeeze between the neck and the shoulders.
Secondary
- Delts — The side delts lift the elbows out at the top of the pull.
- Glutes — The glutes drive the hips forward from the wide stance and provide the speed for the pull.
- Hamstrings
Common mistakes
- Pulling with the arms first — the bell should leave the floor from the hips and legs, and the elbows only bend once the hips are almost extended.
- Rounding the back — set the hips low and the chest up before each rep and keep the back flat until the bell passes the knees.
- Elbows dropping below the hands — at the top the elbows should be higher than the wrists, so lead with the elbows out to the sides.
- Letting the bell drop — control the bell back down to the floor rather than letting it fall.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Power | 4–6 × 2–3 | 2–3 min |
| Strength | 4–5 × 3–5 | 2–3 min |
High pulls go early in a session as an explosive movement or in a kettlebell circuit. Pair them with goblet squats using the same bell.
Variations and alternatives
Frequently asked questions
What muscles does the Kettlebell Sumo High Pull work?
The Kettlebell Sumo High Pull primarily works the traps. It also involves the delts, glutes and hamstrings, which assist the movement and stabilise the joints.
Is the Kettlebell Sumo High Pull good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Kettlebell Sumo High Pull with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
How many sets and reps should I do?
It depends on your goal. For the Kettlebell Sumo High Pull, a sensible starting point is power: 4–6 × 2–3 with 2–3 min rest; strength: 4–5 × 3–5 with 2–3 min rest. First lift of the day, always. Fatigue ruins the technique this movement depends on.
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