How to do a Kettlebell Sumo High Pull
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Kettlebell Sumo High Pull
Instructions for Proper Form
A compound exercise combining elements of a sumo deadlift and a high pull. It targets the posterior chain, particularly the glutes, hamstrings, and upper back. The sumo stance increases hip engagement, while the high pull adds an explosive element, promoting power development.
- Stand upright overtop of a kettlebell with your feet wider than shoulder-width apart angled out slightly.
- Maintain a braced core and neutral spine throughout the exercise.
- Hinge your hips backward and extend your arms to grab ahold the kettlebell with a double overhand grip.
- With you lower legs nearly vertical to the ground, extend your hips to raise the kettlebell with your elbows high keeping it close to your body.
- Once the kettlebell has reached shoulder height, lower back to the starting position.
Weight & 1 Rep Max Calculator
Average Kettlebell Sumo High Pull standards by male, female, weight, age and height
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Alternatives & Variations to Kettlebell Sumo High Pull
1. Dumbbell Shrug
97.5 mSCORESWAPPED 529 TIMESDumbbell Shrug is an isolation exercise that primarily targets your traps. The use of dumbbells allows to ensure that you aren’t compensating for any differences in strength between sides, as well as gives you more freedom in your range of motion compared to some other equipment like barbells.
2. Dumbbell Upright Row
90.7 mSCORESWAPPED 498 TIMESDumbbell Upright Row is a variation on the more standard Barbell Upright Row. Like the other variation, this is a compound exercise that primarily targets your traps. The use of dumbbells adds a bit more instability to the movement, as well as forcing you to not compensate for any strength or mobility imbalances between sides.
3. Cable Upright Row
89.4 mSCORESWAPPED 279 TIMESThis compound exercise is a cable variation of an upright row. It targets the shoulders and traps. Using a cable for resistance gives you more control over the direction of your resistance, and allows for consistent tension throughout the movement. This is an effective exercises for developing strength and muscle mass in your back and shoulders.
4. Upright Row
94.8 mSCORESWAPPED 240 TIMESUpright Row is a variation on the more standard Row. Like other Rows, this is a compound exercise, however this variation primarily targets your traps. The use of a barbell helps to stabilize the movement, allowing you to focus more on exertion than stability. This is a great exercise for developing functional strength, as well as being a great way to improve more advanced exercises like Olympic lifts.
5. Kettlebell Sumo Squat
87.3 mSCORESWAPPED 219 TIMESKettlebell Sumo Squat is a squat variation. Like other squat variations, this exercise is a compound movement that targets the hamstrings, glutes and quads. Positioning your feet wider than you would for a standard squat helps to recruit the inner thigh, as well as help individuals with mobility limitations.
- Intermediate
- Hamstrings
- Kettlebells
6. Barbell Shrug
92.2 mSCORESWAPPED 128 TIMESBarbell Shrug is a variation on the more standard Dumbbell Shrug. Like other shrugs, this is an isolation movement that primarily targets your traps. The use of a barbell over dumbbells adds stability to the movement. This allows you to focus more on exertion than stability. The barbell also forces you into an overhand instead of a neutral grip.
7. Scapular Pull Up
27.3 mSCORESWAPPED 116 TIMESA bodyweight exercise focusing on shoulder stability and scapular retraction. It targets the upper back and improves posture. Unlike traditional pull-ups, the emphasis is on engaging the shoulder blades rather than pulling the body up.
8. Cable Shrugs
36.5 mSCORESWAPPED 97 TIMESThis exercise is a cable variation on the standard shrug, and primarily targets the traps. The constant tension provided by the cable ensures effective muscle engagement throughout the movement. The use of a cable also allows for slight variations in the direction of your resistance.
- Intermediate
- Trapezius
- Cable Crossover
9. Kettlebell Upright Row
75.4 mSCORESWAPPED 81 TIMESKettlebell Upright Row is a variation on the more standard Upright Row. This compound exercise primarily targets your shoulders. The benefit to using a Kettlebell is the ability to pull the handle in opposite directions at the top of the movement. This can help improve muscle activation compared to other variations.
10. Smith Machine Shrug
78.9 mSCORESWAPPED 68 TIMESA variation of the shoulder shrug using a Smith machine, offering stability and controlled motion. It effectively targets the trapezius muscles, promoting muscle growth and strength development. The guided bar path adds stability to the movement allowing you to focus on form and exertion rather than stabilizing the movement.