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Correct form for Kettlebell Sumo High Pull

Kettlebell Sumo High Pull tutorial

The kettlebell sumo high pull is an explosive compound exercise that combines hip and leg drive with an upward pull, working nearly the whole body. It builds strength and power while raising the heart rate, making it very effective for strength and conditioning at home.

How to perform

Stand with feet wider than shoulder width, toes turned slightly out, and place the kettlebell on the floor between your feet.
Push your hips back, bend your knees and grip the handle with both hands, palms facing you and back flat.
Brace your core and drive explosively through your legs, extending your hips to stand up.
Use the hip momentum to pull your elbows out and up until the kettlebell reaches chest height.
Keep your elbows higher than your wrists and the kettlebell close to your body.
Lower the kettlebell under control and return to the start by hinging at the hips and bending the knees.

Breathing: Inhale and brace at the start, exhale during the explosive pull and inhale as you lower.

Key tips

The power should come from the hips and legs, with the arms simply finishing the path.
Do not pull the kettlebell above chest height to protect the shoulders.
Learn the kettlebell sumo deadlift first, then add the high pull.

Common mistakes

Rounding the back at the bottom.
Pulling the kettlebell with the arms only, without hip drive.
Letting the kettlebell drift away from the body and swing forward.

Safety: People with low back pain or shoulder impingement should practise the plain sumo deadlift first and stop if they feel back or shoulder pain or dizziness.

Full bodyPrimary muscle

KettlebellEquipment

IntermediateLevel

HomeLocation

Assisting muscles

Legs (quads)Glutes Shoulders Back Hamstrings Cardio