Kettlebell Sumo High Pull
The Kettlebell Sumo High Pull is a dynamic, full-body power exercise that combines a wide-stance squat pattern with an explosive upright row. It targets the posterior chain, glutes, and quads to generate force, while strengthening the upper back and shoulders.
Because this is a power-based ballistic movement, the AI carefully analyzes your rep speed and RPE to ensure you are maintaining explosive intent rather than just grinding through reps. If your daily recovery metrics (HRV or sleep score) indicate central nervous system fatigue, the app may suggest lowering the intensity or swapping to a less technical regression like a standard deadlift to reduce injury risk. Additionally, the AI tracks progressive overload specifically for power movements, ensuring you only increase weight when your form and speed metrics remain consistent.
Form Cues
- Stand with feet wider than shoulder-width and toes pointed out slightly
- Drive through your heels and snap your hips forward explosively
- Pull the kettlebell straight up your bodyline like zipping a jacket
- Lead with your elbows high and to the outside at the top
- Keep your chest tall and core braced throughout the movement
- Don't pull with your arms before your hips have fully extended
- Don't let your lower back round at the bottom of the squat
- Don't let your wrists curl under the handle at the top
- Don't raise your elbows comfortably higher than your ears
- Don't perform the movement slowly; focus on speed
Common Mistakes
- Pulling early with the arms
- Rounding the lumbar spine
- Lack of explosive hip drive
- Stance too narrow
- Excessive wrist flexion
Muscles Worked
This exercise is a powerhouse for the posterior chain, heavily engaging the glutes and hamstrings through explosive hip extension while the quadriceps assist in the initial drive from the floor. The upper trapezius and deltoids work dynamically to pull the weight high, capitalizing on the momentum generated by the lower body.
Primary
Secondary
Get Personalized Coaching for Kettlebell Sumo High Pull
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.