Kettlebell Sumo High Pull
Description
The kettlebell sumo high pull is a wide-stance explosive pulling exercise where you start with the KB between your feet and drive it up to chin height using hip drive and an upright row finish. It builds explosive posterior chain and trap power.
Equipment Required
Kettlebell Sumo High Pull Instructions
- Stand with feet wider than shoulder-width, toes out 30 to 45 degrees. KB between your feet.
- Squat down and grip the KB with both hands.
- Drive through your feet explosively by extending hips and knees.
- As the KB rises, continue pulling with your elbows high — upright row finish.
- Pull to chin or chest height.
- Lower the KB back between your legs and into the next rep.
- Move with explosive hip drive on every rep.
- Aim for 10 to 15 reps per set.
Kettlebell Sumo High Pull Form & Visual
Kettlebell Sumo High Pull Benefits
- Builds explosive hip drive and trap power
- Combines deadlift with upright row
- Excellent conditioning exercise
- Develops full-body explosiveness
- CrossFit staple movement
- Time-efficient
Kettlebell Sumo High Pull Muscles Worked
- Gluteus maximus
- Quadriceps
- Trapezius (upper)
- Lateral deltoid
- Hamstrings
- Core
Kettlebell Sumo High Pull Variations & Alternatives
- Barbell Sumo Deadlift High Pull
- KB Swing
- KB Sumo Deadlift
- KB Upright Row
- Dumbbell Sumo High Pull
- Kettlebell Sumo Deadlift with High Pull
- Dumbbell High Pull
