Kettlebell Sumo High Pull

Setup

1. 01Take a wide sumo stance with toes turned out and a kettlebell between the feet.
2. 02Hinge down and grip the handle with both hands, arms straight.
3. 03Flatten the back and pull the shoulders down away from the ears.
4. 04Load the hips with the chest up before the first pull.

Execution

1. 01Drive the hips forward explosively to stand up with the bell.
2. 02As the hips finish, pull the elbows high and wide toward the ceiling.
3. 03Bring the handle to roughly collarbone height with elbows above wrists.
4. 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.