Kettlebell Sumo High Pull

A intermediate strength exercise for the upper back, done with a kettlebell.

Kettlebell Sumo High Pull: finishing position

Main muscles: Upper back
Also works: Quads, Glutes, Hamstrings and Shoulders
Equipment: Kettlebell
Level: Intermediate
Type: Compound
Movement: Pull

How to do the Kettlebell Sumo High Pull

Place a kettlebell on the ground between your feet. Position your feet in a wide stance, and grasp the kettlebell with two hands. Set your hips back as far as possible, with your knees bent. Keep your chest and head up. This will be your starting position.
Begin by extending the hips and knees, simultaneously pulling the kettlebell to your shoulders, raising your elbows as you do so. Reverse the motion to return to the starting position.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Kettlebell Sumo High Pull

Questions

What muscles does the Kettlebell Sumo High Pull work?

Mainly the upper back, with the quads, glutes, hamstrings and shoulders helping.

Is the Kettlebell Sumo High Pull good for beginners?

It's rated intermediate. Beginners can build up to it with a simpler variation first.

What can I do instead of the Kettlebell Sumo High Pull?

Good alternatives that train the upper back: One-Arm Kettlebell Row, Two-Arm Kettlebell Row, Alternating Kettlebell Row or Alternating Renegade Row.

How many sets and reps of the Kettlebell Sumo High Pull should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).