Kettlebell Sumo High Pull
A wide-stance hinge where the kettlebell is pulled from the floor to chest height with the elbows driving high. It trains hip extension, upper back and conditioning.
Primary muscles
- Glutes (Gluteus Maximus)
- Hamstrings
- Traps (Trapezius)
Secondary muscles
- Side Delts
- Rear Delts
- Adductors
- Quadriceps
- Biceps
- Sets
- 3–4
- Reps
- 10–15
- Rest
- 45–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with feet wide and toes turned out, kettlebell on the floor between the feet. Hinge and grip the handle with both hands, back flat.
Drive through the legs and hips to stand up with the bell.
As the hips extend, pull the elbows high and out so the bell rises to chest height.
Keep the bell close to the body at the top.
Lower the bell with control back toward the floor and repeat.
Breathing: Exhale as you pull and inhale as you lower.
Coaching tips
Hips first, then elbows
Elbows above the hands
Chest up
Common mistakes
Pulling only with the arms
Rounding the back to reach the bell
Pulling the bell above the chin
Shrugging excessively
Safety notes
Stop at chest height to avoid shoulder pinching.
Keep a neutral spine at the bottom of each rep.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.