Kettlebell Sumo High PullMuscles Worked
The kettlebell sumo high pull works your traps as the main target, while your glutes, hamstrings, quads and inner thighs drive the bell up and your shoulders finish the pull. It's a fast, full-body move, so it doubles as conditioning.
- Equipment
- Kettlebell
- Level
- Intermediate
- Type
- Compound
- Force
- Pull
How to do it
- Stand with your feet wider than shoulder width, toes turned out, and the kettlebell on the floor between your feet.
- Push your hips back, bend your knees and grab the handle with both hands, keeping your chest up and your back flat.
- Drive through your feet and snap your hips forward to stand up, letting that power float the bell upward.
- As the bell rises, pull it to upper chest height with your elbows high and out to the sides.
- Lower the bell under control along the same path, sit your hips back, and flow straight into the next rep.
Form tips
- Let your legs and hips move the bell first, because the arms only guide the last part of the pull.
- Keep the bell close to your body so it doesn't swing out in front of you.
- Don't round your back at the bottom, and keep your chest proud each time you reach for the bell.
Why it made the list
No. 12 of 12
Best Trap Exercises
Explosive kettlebell movement that hits traps through a dynamic pull. Combines conditioning with trap work.
More trap exercises
See it on your own body map
Log your Kettlebell Sumo High Pull sets in KasMaker and watch your traps, adductors, glutes, hamstrings, quads, and shoulders fill in on the map, weighted by how much you did. Logging and the body map are free on iPhone.
