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Traps

Kettlebell Sumo High Pull

Kettlebell Sumo High Pull (Start)Kettlebell Sumo High Pull (End)
LevelIntermediateEquipmentKettlebellMechanicCompoundForcePull

An explosive lift from a wide stance where you pull a kettlebell up to chest height with your elbows high.

Strength
Primary musclesTraps
Secondary musclesAdductorsGlutesHamstringsQuadricepsShoulders

Energy burned

≈ 40 kcalFor 3 × 8–12, rest 90s · ≈ 7.0 kcal/min

Estimate range 30–50 kcal (±25 %)

Muscle mass worked29 %
Effort during a set12.9 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Stand with your feet wider than your shoulders and your toes turned out.
  2. 2Squat down and hold a kettlebell with both hands between your feet.
  3. 3Keep your chest up and your back flat.

How to perform

  1. 1Drive through your legs and extend your hips explosively.
  2. 2Pull the kettlebell up along your body with your elbows leading, to chest height.
  3. 3Lower the bell under control while sinking back into the squat.
  4. 4Reset your position and repeat.

Alternatives

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