Traps exercise · kettlebell
Kettlebell Sumo High Pull
The kettlebell sumo high pull is a kettlebell exercise that targets the traps, with the shoulders, glutes and hamstrings assisting.
- Target muscle
- Traps
- Also works
- Shoulders, glutes, hamstrings
- Equipment
- Kettlebell
- Body part
- Back
How to do the kettlebell sumo high pull
- Stand with your feet wider than shoulder-width apart, toes pointing outwards.
- Hold a kettlebell with both hands in front of your body, arms extended downwards.
- Bend your knees and lower your hips into a squat position, keeping your back straight.
- Drive through your heels and explosively extend your hips and knees, pulling the kettlebell up towards your chin.
- As you pull the kettlebell up, keep your elbows high and wide, and squeeze your shoulder blades together.
- Lower the kettlebell back down to the starting position and repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the traps. The shoulders, glutes and hamstrings work as secondary muscles. See all trap exercises or every kettlebell exercise.
