Kettlebell Sumo High Pull
How to do the Kettlebell Sumo High Pull
- 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.
How to program the Kettlebell Sumo High Pull
Sets and reps
As a compound movement, the Kettlebell Sumo High Pull responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Kettlebell Sumo High Pull is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Kettlebell Sumo High Pull work?
The Kettlebell Sumo High Pull primarily targets the Traps. It also recruits the Adductors, Glutes, Hamstrings, Quadriceps, Shoulders as supporting muscles.
What equipment do I need for the Kettlebell Sumo High Pull?
You need Kettlebells. Difficulty level: Intermediate.
How many sets and reps of the Kettlebell Sumo High Pull should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
