Kettlebell Sumo High Pull

A wide-stance kettlebell pull from the floor to chin height, combining a hinge with an upright row for explosive upper-trap development.

How to do it

1. Stand with feet wider than shoulder-width, toes slightly turned out, a kettlebell on the floor between the feet.
2. Hinge down and grip the handle with both hands.
3. Drive through the feet and extend the hips explosively to pull the kettlebell up.
4. As it rises, pull the elbows up and out until the handle reaches chin height.
5. Lower the kettlebell back between the legs under control.
6. Repeat for the recommended number of repetitions.

Tips

• Drive with the hips first; the arms finish the movement.
• Keep the elbows higher than the hands at the top — think wide and high, not narrow.

Muscles

Primary: Adductors, Side deltoid, Traps

Secondary: Glutes (max), Hamstrings, Rear deltoid