Kettlebell Sumo High Pull

Muscles worked by the Kettlebell Sumo High Pull

Primary

AdductorsHip AdductorsSide DeltsLateral DeltoidTrapsTrapezius

Secondary

GlutesGluteus MaximusHamstringsHamstring MusclesRear DeltsPosterior Deltoid

Also called: hip adductors, inner thigh, adductor muscles, groin, side deltoid, lateral delt.

Equipment

Kettlebell

Also called: kb, cast iron kettlebell, competition kettlebell, girya.

How to do the Kettlebell Sumo High Pull

1. Stand with feet wider than shoulder-width, toes slightly turned out, a kettlebell on the floor between the feet.
2. Hinge down and grip the handle with both hands.
3. Drive through the feet and extend the hips explosively to pull the kettlebell up.
4. As it rises, pull the elbows up and out until the handle reaches chin height.
5. Lower the kettlebell back between the legs under control.
6. Repeat for the recommended number of repetitions.

Form tips

• Drive with the hips first; the arms finish the movement.
• Keep the elbows higher than the hands at the top — think wide and high, not narrow.

At a glance

Kettlebell Sumo High Pull in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Arnold Press
• Barbell Overhead Press
• Barbell Shrug
• Barbell Upright Row
• Behind the Neck Press
• Bodyweight Lateral Raise
• Cable Lateral Raise
• Cable Upright Row

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "kettlebell-sumo-high-pull",
  "name_en": "Kettlebell Sumo High Pull",
  "name_de": "Kettlebell-Sumo-High-Pull",
  "name_es": "Jalón sumo al mentón con pesa rusa",
  "description_en": "A wide-stance kettlebell pull from the floor to chin height, combining a hinge with an upright row for explosive upper-trap development.",
  "description_de": "Kettlebell-Zug im breiten Stand vom Boden bis Kinnhöhe – verbindet Hüftscharnier und aufrechtes Rudern für explosive Trapezentwicklung.",
  "description_es": "Un jalón con pesa rusa desde el suelo hasta la altura del mentón con postura amplia, combinando una bisagra con un remo en pie para desarrollar el trapecio superior de forma explosiva.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "kettlebell",
  "body_part": "shoulders",
  "primary_muscles": [
    "adductors",
    "lateral_deltoid",
    "trapezius"
  ],
  "secondary_muscles": [
    "gluteus_maximus",
    "hamstrings",
    "posterior_deltoid"
  ],
  "goals": [
    "power",
    "hypertrophy"
  ],
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Stand with feet wider than shoulder-width, toes slightly turned out, a kettlebell on the floor between the feet.",
    "Hinge down and grip the handle with both hands.",
    "Drive through the feet and extend the hips explosively to pull the kettlebell up.",
    "As it rises, pull the elbows up and out until the handle reaches chin height.",
    "Lower the kettlebell back between the legs under control.",
    "Repeat for the recommended number of repetitions."
  ],
  "instructions_de": [
    "Steh breiter als schulterbreit, Zehen leicht auswärts, ein Kettlebell auf dem Boden zwischen den Füßen.",
    "Hinunterbeugen und den Griff mit beiden Händen fassen.",
    "Durch die Füße drücken, Hüfte explosiv strecken und das Kettlebell hochziehen.",
    "Beim Hochziehen die Ellbogen weit nach oben führen, bis der Griff Kinnhöhe erreicht.",
    "Das Kettlebell kontrolliert zwischen die Beine absenken.",
    "Wiederhole die empfohlene Anzahl an Wiederholungen."
  ],
  "instructions_es": [
    "Párate con los pies más anchos que los hombros, los dedos ligeramente girados hacia afuera y una pesa rusa en el suelo entre los pies.",
    "Bisagra hacia abajo y agarra el asa con ambas manos.",
    "Empuja con los pies y extiende las caderas de forma explosiva para jalar la pesa rusa hacia arriba.",
    "Al subir, lleva los codos hacia arriba y afuera hasta que el asa alcance la altura del mentón.",
    "Baja la pesa rusa de vuelta entre las piernas con control.",
    "Repite el número recomendado de repeticiones."
  ],
  "tips_en": [
    "Drive with the hips first; the arms finish the movement.",
    "Keep the elbows higher than the hands at the top — think wide and high, not narrow."
  ],
  "tips_de": [
    "Zuerst Hüfte einsetzen – die Arme vollenden die Bewegung.",
    "Ellbogen oben höher als die Hände halten – weit und hoch, nicht eng."
  ],
  "tips_es": [
    "Impulsa primero con las caderas; los brazos terminan el movimiento.",
    "Mantén los codos más altos que las manos en la parte superior — piensa: ancho y alto, no estrecho."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/kettlebell-sumo-high-pull-start.webp",
      "peak": "images/flat/kettlebell-sumo-high-pull-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "kettlebell-sumo-high-pull");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.