Smart Workout Diary

Kettlebell Sumo High Pull

The kettlebell sumo high pull combines a wide-stance hip hinge with an upright pull of the kettlebell. It primarily trains the glutes and legs while also challenging the shoulders and upper back. It supports lower-body power, full-body coordination, and conditioning when performed with controlled technique.

Demonstration

Kettlebell Sumo High Pull — demonstration 1
Kettlebell Sumo High Pull — demonstration 2

Instructions

  1. Stand with your feet wider than hip width, toes turned slightly out, and place a kettlebell on the floor between your feet.
  2. Hinge at the hips and bend the knees to grip the handle with both hands; keep your chest lifted, spine neutral, and shoulders set down.
  3. Drive through the feet and extend your hips powerfully to bring the kettlebell upward close to your body.
  4. As the kettlebell rises, let your elbows travel up and out, bringing the handle to about chest height while keeping the wrists neutral.
  5. Control the descent by lowering the kettlebell close to the body, hinging back at the hips, and returning it to the starting position. Do not pull above chest height or round your back.
Muscle Group
Glutes
Other Muscle Groups
Quads, Traps, Delts
Type
Strength
Mechanics
Compound
Equipment
Kettlebell
Difficulty
Intermediate

Technique tips

  1. Power the lift with the hips, not by pulling early with the arms.
  2. Keep the kettlebell close to your torso throughout the movement to reduce strain on the shoulders and back.
  3. Use a load that allows a crisp hip drive and stable spinal position on every repetition.
  4. Exhale as you extend the hips and pull; inhale as you lower under control.
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