BackLibrary
Appears in642 Workouts*

Kettlebell High Sumo Pull

Strengthen your posterior chain! This kettlebell exercise targets glutes, hamstrings, & shoulders for a powerful, full-body workout.

The Kettlebell High Sumo Pull is a compound exercise that mainly works the glutes & hips and quads, with help from the back and traps. You'll need: kettlebells.

Kettlebell High Sumo Pull demo video 2
Ms. Grey
JustGains_XX
@JustGains_XX

Required Equipment

Kettlebells
Kettlebells

Kettlebell High Sumo Pull Muscles Worked

Primary

Glutes (gluteus maximus); Quads (quadriceps femoris)

Secondary

Lats (latissimus dorsi); Upper Traps (trapezius, upper fibers)

Kettlebell High Sumo Pull Variations and Alternatives

How to do the Kettlebell High Sumo Pull

  1. Stand with your feet wider than shoulder-width apart and toes pointing outward at a 45-degree angle, placing a kettlebell on the floor between your feet.

  2. Bend at your knees and hips to lower into a deep sumo squat, keeping your chest up and gripping the kettlebell handle with both hands.

  3. Drive powerfully through your heels to stand up, extending your hips and knees fully.

  4. As you reach the top, pull your elbows high and wide to bring the kettlebell up toward your chest.

  5. Lower the kettlebell back down with control and smoothly transition into the next repetition.

Kettlebell High Sumo Pull FAQs

What muscles does the Kettlebell High Sumo Pull work?

The Kettlebell High Sumo Pull mainly works the glutes & hips and quads, with help from the back and traps. The main muscles are the gluteus maximus and quadriceps femoris.

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

Kettlebells.

Is the Kettlebell High Sumo Pull a compound exercise?

Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.

What workout day should the Kettlebell High Sumo Pull go on?

It belongs on pull day in a push/pull/legs routine.

What are some Kettlebell High Sumo Pull variations and alternatives?

Similar exercises include the Dumbbell Sumo Pull Through, Kettlebell Atla Swing, Kettlebell Double Conventional Deadlift and Kettlebell Snatch & Swing.

Training calculators

Work out the numbers behind your training before your next session.