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Kettlebell Sumo High Pull
An explosive pull from a wide stance that trains the traps, upper back, and hips together, and doubles as a power and conditioning movement.
BackKettlebellExplosive pull
GoLightWeight mediakettlebell-sumo-high-pull
Demonstration coming soon
Primary
TrapeziusGlutes
Secondary
Rear deltoidsHamstringsSpinal erectorsForearms
Equipment
Kettlebell
Pattern
Explosive pull
Setup
- 01Take a wide sumo stance with toes turned out and a kettlebell between the feet.
- 02Hinge down and grip the handle with both hands, arms straight.
- 03Flatten the back and pull the shoulders down away from the ears.
- 04Load the hips with the chest up before the first pull.
Execution
- 01Drive the hips forward explosively to stand up with the bell.
- 02As the hips finish, pull the elbows high and wide toward the ceiling.
- 03Bring the handle to roughly collarbone height with elbows above wrists.
- 04Guide the bell back down along the same path into the next hinge.
Checkpoints
- -Hip extension starts the pull; arms only finish it.
- -Elbows stay higher than the wrists at the top.
- -Back stays flat in every bottom position.
- -Bell travels close to the body, not swung outward.
Common mistakes
- -Pulling early with the arms instead of snapping the hips.
- -Letting the elbows drop below the wrists at the top.
- -Rounding the lower back as fatigue sets in.
- -Lowering the bell with a crash instead of re-hinging.
Programming notes
- -Use 3 to 5 sets of 6 to 10 explosive reps with full reset between sets.
- -Keep loads moderate; speed and crisp hip extension matter more than weight.
- -Slots well into conditioning circuits or as a power primer before rows.
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