Kettlebell Sumo Deadlift High Pull

Glutes, Hamstrings, Quads, Traps, ShouldersKettlebell

Dynamic full-body exercise combining a wide-stance deadlift with an explosive high pull. Trains the posterior chain and upper back in one continuous fluid motion.

How to do it

1Stand in a wide sumo stance with toes turned outward and grip the kettlebell with both hands.

2Hinge at your hips with a flat back to lower the weight between your legs.

3Drive hard through your heels and snap your hips forward to create upward momentum.

4Pull the kettlebell up toward your chin, leading with your elbows high and wide.

5Lower the weight under control and hinge back into the next rep with a straight back.

Common mistakes

Rounding your spine during the hinge, increasing injury risk to your lower back.

Pulling solely with your arms instead of initiating power from your legs and hips.

Shrugging your shoulders into your neck instead of pulling your elbows high and wide.

Breathing

Inhale as you hinge down; exhale powerfully as you drive up and pull.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.