Sumo High Pull (Kettlebell)

An explosive pulling movement performed from a wide sumo stance, combining hip extension power with upper back and trap development.

Instructions

1. Place a kettlebell on the ground between your feet in a wide sumo stance position.
2. Position your feet wider than shoulder-width apart with your toes turned outward approximately 30-45 degrees.
3. Grasp the kettlebell with both hands, using an overhand grip on the handle.
4. Set your hips back and lower yourself slightly, loading your legs.
5. Keep your chest up and your shoulders packed throughout the movement.
6. Explosively extend your hips and knees, driving your body upward powerfully.
7. As you drive upward, pull the kettlebell toward your shoulders, raising your elbows high.
8. Pull your elbows high and away from your body, engaging your traps and shoulders at the top.
9. Reverse the motion by lowering the kettlebell and returning to the starting position.
10. Repeat for the desired number of repetitions.

Tips

• The power for this movement comes from explosive hip extension; use your legs to generate force.
• Pull your elbows high; this high elbow position activates your traps and shoulders maximally.
• The wide sumo stance reduces lower back stress while emphasizing hip and adductor engagement.
• Keep the kettlebell close to your body throughout the pulling motion.
• Move explosively during the pull phase; the acceleration is important for trap development.
• This movement is excellent for building explosive hip power and trap strength simultaneously.
• Ensure adequate space for the kettlebell to swing; do not restrict your movement range.