Kettlebell Sumo High Pull
The point of Kettlebell Sumo High Pull is strength you can feel outside the gym; an offset kettlebell centre of mass is how it gets there.
How to do 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.
Kettlebell Sumo High Pull Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Keep the set crisp and stop when speed drops.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. The next bell up is a big jump, so build reps first.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Own the rack position before adding size.
Common Kettlebell Sumo High Pull Mistakes
Losing the rack position as the set drags on
End the set the moment the bell drifts off the forearm.
Feeling the movement everywhere except the muscle it trains
Lighten the load and rebuild the position until the target muscle burns.
Repeating the same load and rep scheme for months
Pick one variable, load, reps, or tempo, and push it every week.
Easier and Harder Than Kettlebell Sumo High Pull
Swap Kettlebell Sumo High Pull For
Kettlebell Sumo High Pull — Frequently Asked Questions
How do you 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. Use a kettlebell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Kettlebell Sumo High Pull work?
The Kettlebell Sumo High Pull primarily targets the traps. It is classified as a back exercise and is performed with a kettlebell.
How many sets and reps of the Kettlebell Sumo High Pull should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. The next bell up is a big jump, so build reps first. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Kettlebell Sumo High Pull good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic back patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Kettlebell Sumo High Pull?
Try the Smith Back Shrug, Dumbbell Decline Shrug or the Scapula Dips. Each trains the traps with a similar movement pattern, so you can swap based on the equipment you have available.
