Kettlebell Sumo High Pull

Quads, Glutes, Shoulders, TrapsKettlebell

Combines a wide-stance deadlift with an upright pull to blast your glutes, hamstrings, shoulders, and upper back in one explosive movement. Great for building full-body conditioning.

How to do it

1Stand in a wide sumo stance with toes turned out, gripping the kettlebell handle with both hands.

2Hinge at your hips and bend your knees, lowering the bell toward the floor with a flat back.

3Drive aggressively through your legs and hips to propel momentum upward.

4Pull the bell straight up along your chest, driving your elbows high and wide.

5Lower the weight smoothly under control to return to the starting position.

Common mistakes

Letting your elbows drop below your wrists, straining your shoulder and wrist joints.

Rounding your back during the hip hinge.

Pulling with your arms before fully extending your legs and hips.

Breathing

Inhale as you hinge down; exhale sharply as you explode up and pull high.

Make it harder or easier

Scale down: Use a lighter bell and stick to lower pull heights.

Scale up: Increase weight and speed up your hip drive.

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.