Kettlebell Sumo High Pull

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

Role	Muscles
Primary	traps
Secondary	adductors, glutes, hamstrings, quads, shoulders
Equipment	kettlebell
Difficulty	intermediate
Type	compound

No kettlebell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Upright Row - With Bands Resistance Bands Standing Dumbbell Upright Row Dumbbell Scapular Pull-Up Bodyweight Dumbbell Shrug Dumbbell Smith Machine Upright Row Machine Upright Cable Row Cable Machine

Easier than the Kettlebell Sumo High Pull

Same movement pattern, lower entry difficulty — work up from here.

Smith Machine Upright Row beginner · Machine Standing Dumbbell Upright Row beginner · Dumbbell Upright Row - With Bands beginner · Resistance Bands

Superset the Kettlebell Sumo High Pull with

Opposing chest work — alternate sets without extra rest.

Leg-Over Floor Press chest One-Arm Kettlebell Floor Press chest Alternating Floor Press chest Extended Range One-Arm Kettlebell Floor Press chest

Common questions

What muscles does the Kettlebell Sumo High Pull work?

The Kettlebell Sumo High Pull primarily works the traps, with the adductors, glutes, hamstrings, quads, and shoulders as secondary movers. Smith Machine Upright Row, Standing Dumbbell Upright Row, and Upright Cable Row train the same muscle, across 6 equipment types.

What equipment do you need for the Kettlebell Sumo High Pull?

Kettlebells. Without kettlebells, Upright Row - With Bands, Standing Dumbbell Upright Row, and Scapular Pull-Up train the same muscle, and 1 of the catalogue's options for this muscle need no equipment.

Is the Kettlebell Sumo High Pull suitable for beginners?

It is rated intermediate. Start with Smith Machine Upright Row, Standing Dumbbell Upright Row, and Upright Row - With Bands and work up.

Where should the Kettlebell Sumo High Pull go in a workout?

Early — the Kettlebell Sumo High Pull is compound, working 6 muscle groups, so run it first or second while you are fresh, then superset Leg-Over Floor Press and One-Arm Kettlebell Floor Press later.

Similar exercises

Smith Machine Upright Row Machine Standing Dumbbell Upright Row Dumbbell Upright Cable Row Cable Machine Upright Row - With Bands Resistance Bands Clean Shrug Barbell Smith Machine Behind the Back Shrug Machine