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Traps · Kettlebells

Kettlebell Sumo High Pull

A compound movement that trains your traps, done with kettlebells. Your adductors, glutes and hamstrings help out.

Kettlebell Sumo High Pull, starting positionKettlebell Sumo High Pull, end position

Muscles you'll work

Kettlebell Sumo High Pull muscles worked, front viewKettlebell Sumo High Pull muscles worked, back view
TrapsPrimaryAdductors · Glutes · Hamstrings · Quadriceps · ShouldersSecondary

How to do it

  1. 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.
  2. 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.

More trap exercises

Barbell ShrugCable ShrugsDeadlift High PullDumbbell Shrug
EquipmentKettlebells
TypeCompound
Push or pullPull
LevelIntermediate

Log this lift and watch it climb

Every set you log gets checked against your history, so you know the moment you beat your best. Next session, you'll already know what to aim for.

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