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Kettlebell Sumo Deadlift to High Pull
Dynamic full-body compound exercise combining a sumo deadlift with a high pull using a kettlebell, targeting glutes, hamstrings, quads, traps, and shoulders to build power, strength, and conditioning.
About Exercise
Equipment
Kettlebell
Difficulty
4/5 • Advanced
Primary Muscle Groups
Glutes, Hamstrings, Traps
Secondary Muscles
Adductors, Abs, Biceps
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max
Hamstrings
8/10Biceps Femoris, Semitendinosus
Traps
8/10Upper Traps
Quads
7/10Rectus Femoris, Vastus Lateralis
Shoulders
7/10Anterior Delts
Lower Back
6/10Erector Spinae
Adductors
5/10Adductor Magnus
Abs
5/10Rectus Abdominis
Biceps
4/10Programming
Typical Rep Range
5-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Place a kettlebell on the floor between your feet, which are wider than shoulder-width with toes out at 45 degrees. Hinge at hips to grip the handle with both hands, keeping back straight and chest up.
- Drive through feet to extend hips and knees, pulling kettlebell close to body.
- At full extension, shrug shoulders explosively.
- Pull elbows high and wide to raise kettlebell to chin level.
- Reverse motion by hinging hips and bending knees to lower kettlebell controlled.
- Touch kettlebell lightly to floor and reset posture.
- Repeat fluidly without pausing.
Coaching Tips
Form Cues
- Push floor away
- Shrug before pulling
- Elbows high and wide
- Keep bar close
- Neutral spine always
- Explode from hips
Breathing
Inhale as you lower the kettlebell, brace core, and exhale forcefully during the explosive pull.
Tempo
1-0-1
Range of Motion
From floor with hips below shoulders to full hip-knee extension with kettlebell at chin height, maintaining neutral spine.
Safety
Safety Notes
- Avoid if acute shoulder impingement or lower back injury
- Use lighter weight if new to explosive lifts
- Warm up hips and shoulders thoroughly
- Stop if pain in shoulders or back
- Ensure clear space around for kettlebell swing
Spotting
Spotting not typically needed; use lighter weight or safeties if progressing heavy to prevent drops.
Common Mistakes
- Rounding back during hinge
- Pulling with arms first
- Knees caving inward
- Shrugging shoulders forward
- Dropping kettlebell uncontrolled
- Incomplete hip extension
When to Avoid
- Acute shoulder impingement
- Lower back strain
- Recent hip surgery
Flexibility Needed
- Hip external rotation for wide stance
- Shoulder flexion for pull
Build Up First
- Mastery of sumo deadlift
- Basic hip hinge proficiency
- Explosive pulling technique
Also known as
KB Sumo Deadlift High Pull, Kettlebell Sumo High Pull, Sumo Deadlift High Pull Kettlebell
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