Back / Intermediate / Compound (multi-joint)

Kettlebell Sumo High Pull

A kettlebell exercise for the upper traps, with the adductors, glutes and hamstrings assisting.

At a glance

Primary

Upper traps

Secondary

Adductors, Glutes, Hamstrings, Quads, Rear delts

Equipment

Kettlebell

Movement pattern

Hip hinge

Level

Intermediate

Type

Back, Compound (multi-joint)

How to do it

1. Place a kettlebell on the ground between your feet. Position your feet in a wide stance, and grasp the kettlebell with two hands. Set your hips back as far as possible, with your knees bent. Keep your chest and head up. This will be your starting position.
2. Begin by extending the hips and knees, simultaneously pulling the kettlebell to your shoulders, raising your elbows as you do so. Reverse the motion to return to the starting position.

Common mistakes

• ✗ Pulling the bell above the chest with the elbows under the hands.

  Why it hurts: Like an upright row, it pinches the shoulder.

  ✓ Instead: Stop at chest height with the elbows leading and let the hips drive the bell.

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