Kettlebell Sumo High Pull

An intermediate strength exercise for the back, adductors, glutes, hamstrings, quads and shoulders, done with a kettlebell.

Movement guide

Kettlebell Sumo High Pull

Demand · source-assignedMedium (unreviewed)

Equipment requiredA kettlebell

Muscle focusBack · Adductors · Glutes · Hamstrings · Quads · Shoulders

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Cable pull-through demonstrated on the 3D figure

3D demoCable pull-throughBeginner · A cable machine

Similar move, beginner grade.

This move

Kettlebell Sumo High Pull demonstrated on the 3D figure

3D demoKettlebell Sumo High PullIntermediate · A kettlebell

Intermediate grade (source-assigned).

Harder option

3D demoRack pullAdvanced · A barbell

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.
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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Back. Also: Adductors, Glutes, Hamstrings, Quads, Shoulders.

Equipment

A kettlebell

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Incline bench pull (45-degree incline row) demonstrated on the 3D figure

3D demoIncline bench pull (45-degree incline row)Intermediate · A dumbbell + A bench or box

Band pull-apart demonstrated on the 3D figure

3D demoBand pull-apartIntermediate · A band

3D demoFace pullIntermediate · A band

Rack pull with bands demonstrated on the 3D figure

3D demoRack pull with bandsAdvanced · A barbell + A band

Bent-over dumbbell row, palms in demonstrated on the 3D figure

3D demoBent-over dumbbell row, palms inIntermediate · A dumbbell

Bent-over two-dumbbell row demonstrated on the 3D figure

3D demoBent-over two-dumbbell rowIntermediate · A dumbbell

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Questions people ask

What muscles does the Kettlebell Sumo High Pull work?

Mainly the back, with help from the adductors, glutes, hamstrings, quads and shoulders.

What equipment do I need for the Kettlebell Sumo High Pull?

A kettlebell.

Is the Kettlebell Sumo High Pull good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Cable pull-through.

What is an easier alternative to the Kettlebell Sumo High Pull?

Try the Cable pull-through. It works similar muscles at a lower grade.

How do I make the Kettlebell Sumo High Pull harder?

Progress to the Rack pull, or add load, range or slower lowering once your form is solid.