Kettlebell Sumo High Pull

Also called sumo high pull, kb high pull and kettlebell upright pull.

Works

Traps, plus adductors, glutes, hamstrings, quads and shoulders

Equipment

Kettlebell

Level

Intermediate

Type

Compound

How to do it

Setup. 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.

1. 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.

Cues

• Wide stance, hips back.
• Snap the hips, pull elbows high.
• Bell to chest height.
• Lower under control.

Common mistakes

• Pulling with the arms only.
• Rounding the back.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore shoulder and a cranky lower back. Pain that's sharp or gets worse set to set means stop.

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