kettlebell sumo high pull
The kettlebell sumo high pull is a compound exercise that targets the traps and also works the shoulders, glutes, and hamstrings. It involves a wide-stance squat combined with an explosive pull of the kettlebell to chin height.
Difficulty
Equipment: kettlebell
Duration: 30seconds
Calories: ~7/per minute
STRENGTH
Target Muscle
trapsUPPER PULL
Secondary Muscles
shouldersgluteshamstrings
Instructions
- 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.
