Kettlebell Sumo High Pull

How to do it

1. Stand with feet wider than shoulder-width, toes slightly turned out, a kettlebell on the floor between the feet.
2. Hinge down and grip the handle with both hands.
3. Drive through the feet and extend the hips explosively to pull the kettlebell up.
4. As it rises, pull the elbows up and out until the handle reaches chin height.
5. Lower the kettlebell back between the legs under control.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

How it compares

Compared with the Dumbbell Lateral Raises, it loads Glutes 30 points higher, Side delts 30 points lower, Mid-back / traps 25 points higher. It needs Kettlebells where the other uses Dumbbells. Compared with the Kettlebell Overhead Press, it loads Front delts 60 points lower, Triceps 60 points lower, Mid-back / traps 50 points higher.

Other ways to train this

• Dumbbell Lateral Raises Dumbbells
• Cable Lateral Raises Cable machine
• Seated Lateral Raises DumbbellsBench
• Plate-Loaded Lateral Raise Plate-loaded machine
• Barbell Upright Row BarbellIntermediate
• Cable Upright Row Cable machineIntermediate
• Side-Lying Lateral Raise DumbbellsBench
• One-Arm Plate-Loaded Lateral Raise Plate-loaded machine
• Smith Machine Upright Row Smith machine
• Kettlebell Halo Kettlebells
• Machine Lateral Raise Machines

Other exercises for the Side delts

• Kettlebell Overhead Press 55% KettlebellsIntermediate
• Turkish Get-Up 55% KettlebellsProfessional
• One-Arm Kettlebell Press 50% KettlebellsIntermediate
• Double Kettlebell Push Press 50% KettlebellsIntermediate

Exercise illustrations and data by RepDB (repdb.co), used under licence.