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Kettlebell Sumo High Pull

Side deltsTraps Front deltsUpper backForearmsGlutesHamstrings Compound Kettlebell
Demo (loops)

How to do it

Starting position

  1. Stand with your feet wider than shoulder-width apart and point your toes outward.
  2. Place the kettlebell between your legs, bend your knees, and grip it firmly with both hands.
  3. Keep your chest up and your back straight, and look straight ahead.

Movement

  1. Quickly extend your lower body and hips while pulling the kettlebell upward.
  2. Pull with your elbows pointing further out than your hands and bring the kettlebell in front of your chest.
  3. Control the kettlebell and smoothly return to the starting position.

Breathing

Exhale as you pull the kettlebell and inhale as you lower it.

Trainer tips

  • Drive explosively with your hips first
  • Pull with your elbows higher than your hands
  • Raise the handles to chin height

Cautions

  • Rounding your back can cause a disc injury, so brace your abs tight.
  • Bending your wrists can cause pain, so maintain a proper grip.
  • Pulling using only arm strength
  • Pulling narrow with the elbows tucked against the body

Exercise info

Primary musclesSide deltsTraps
Secondary musclesFront delts · Upper back · Forearms · Glutes · Hamstrings
EquipmentKettlebell
Movement patternVertical pull
Rep range8–12 reps
5 similar exercises

Representative exercise: Snatch High Pull

How GYMKC sets the weight for this exercise

For example, if you do 8 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 16.2 kg.

With the kettlebell, it moves up to the next weight you have. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.