Kettlebell Sumo Deadlift with High Pull

How to do it

Stand with feet wider than hip-width and toes turned out, with a kettlebell on the floor between your legs. Drive through your hips and legs to lift the bell, and as you reach the top pull it up to chest height with your elbows leading high, then reverse the whole motion under control.

1. 1Glutes, hamstrings, and inner thighs driving the bell off the floor
2. 2Your elbows leading high as the bell finishes the pull at your chest
3. 3Traps and shoulders taking over at the top of the high pull

Common mistakes

• ×Letting your back round or your hips shoot up before the bell moves
• ×Pulling with your arms early instead of driving with your legs first
• ×Letting your knees cave inward or your ankles roll

Muscles worked

The kettlebell sumo deadlift with high pull mainly works the glutes, lower back, upper traps, and hamstrings, with the forearms, quads, side delts, adductors, mid traps, upper abs, calves, and front delts assisting.

• GlutesPrimary
• Lower BackPrimary
• Upper TrapsPrimary
• HamstringsPrimary
• ForearmsSupport
• QuadsSupport
• Side DeltsSupport
• AdductorsSupport
• Mid TrapsSupport
• Upper AbsSupport
• CalvesSupport
• Front DeltsSupport
• BicepsMinor
• LatsMinor
• Lower TrapsMinor
• Lower AbsMinor
• ObliquesMinor
• Rear DeltsMinor