Exercise guide · Intermediate · Compound

Kettlebell Sumo High Pull: How to Do It & Muscles Worked

The kettlebell sumo high pull is a compound exercise that targets the traps and also works the shoulders, glutes, and hamstrings. It involves a wide-stance squat combined with an explosive pull of the kettlebell to chin height.

Primary muscles
Traps
Equipment
Kettlebell
Level · type
Intermediate · Compound
Demonstration of the kettlebell sumo high pull
Front view: muscles worked by the kettlebell sumo high pull. Primary: traps. Secondary: hamstrings, glutes and shoulders.
Back view: muscles worked by the kettlebell sumo high pull. Primary: traps. Secondary: hamstrings, glutes and shoulders.
Primary Secondary

How to do the kettlebell sumo high pull

  1. Step 1: Stand with your feet wider than shoulder-width apart, toes pointing outwards.
  2. Step 2: Hold a kettlebell with both hands in front of your body, arms extended downwards.
  3. Step 3: Bend your knees and lower your hips into a squat position, keeping your back straight.
  4. Step 4: Drive through your heels and explosively extend your hips and knees, pulling the kettlebell up towards your chin.
  5. Step 5: As you pull the kettlebell up, keep your elbows high and wide, and squeeze your shoulder blades together.
  6. Step 6: Lower the kettlebell back down to the starting position and repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the kettlebell sumo high pull by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Kettlebell Sumo High Pull alternatives

More exercises that train the traps as their main target:

More traps exercises

See the best trap exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.