Exercise guide
Kettlebell Sumo High Pull
The Kettlebell Sumo High Pull combines a wide-stance lower-body drive with an upright pull. The glutes, quadriceps, hamstrings, and adductors begin the movement, while the traps and shoulders guide the kettlebell upward.
Training context
Before Adding the Sumo High Pull
The kettlebell should gain most of its upward speed from the hips and legs rather than being lifted entirely by the arms. The elbows rise only after the lower-body extension begins.
Some shoulders may not tolerate a high, internally rotated elbow position. Use a lower pull or another kettlebell variation if the top feels uncomfortable.
Technique overview
Drive first, then guide the elbows upward
Take a wide stance with both hands on the kettlebell. Extend through the hips and knees, allowing the bell to rise close to the body. Guide the elbows upward without pulling the kettlebell above a comfortable height. Reverse the movement and return it between the feet under control.
Treat this as an overview and use a range, pace, and setup you can control.