Kettlebell Sumo High Pull

Kettlebell Sumo High Pull is a power - hip extension and high pull exercise involving Trapezius. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Trapezius
Secondary muscles: Hip adductors, Gluteus maximus, Hamstrings, Quadriceps femoris, Deltoid
Exercise type: Power - hip extension and high pull

Exercise technique

Base
Take a wide sumo stance with the bell centered.
Grip
Hold the handle with both hands and open knees in line with feet.
Start
Send your hips back with your chest naturally upright.
Drive
Push into the floor and extend knees and hips strongly.
Pull
Follow the generated momentum, directing elbows outward and upward.
Top
Raise the weight only as high as shoulder comfort allows.
Return
Extend the arms first, then hinge at the hips to lower the weight.

Key technique points

Generate force from legs and hips first.
Keep the bell close.
Do not let the knees collapse inward.
Do not lean backward through the lower back at the top.
Do not force elbow height.
Return the load to the floor under control.

Common mistakes

Pulling early with the arms

Do not lift with shoulder strength before hip extension.

Knees collapsing inward

Do not separate knee direction from foot direction in the wide stance.

Moving the load away

Do not swing the bell forward and increase the shoulder lever.

Forcing shoulder height

Do not pull the elbows beyond a comfortable limit.

Throwing the back backward

Do not finish extension through lumbar hyperextension.

Dropping to the floor

Do not release the weight without using the hip hinge.

Frequently asked questions