Kettlebell Sumo Deadlift HighPull
Lower bodyAbout
It's hard to pull with just arm strength, so it's important to raise it with standing strength!
How to Kettlebell Sumo Deadlift HighPull
Starting Position
1. Stand with your legs shoulder-width apart, with your feet slightly wider than shoulder-width and your toes turned out at a 40-50 degree angle.
2. Bend your knees and hips to make your shins vertical, and hold the kettlebell with both hands.
3. Keep your chest up and maintain tension in your back and lower body.
Proper Form
1. Move your hips back while lifting the kettlebell forward.
2. Push against the floor, applying pressure to the center of your feet.
3. When you are fully upright, lift the kettlebell to your sternum while keeping your chest open, then lower it.
4. Again, push your hips back and bend your knees to return to the starting position.
Breathing Technique
Exhale when going up, and inhale when going down.
Muscles Kettlebell Sumo Deadlift HighPull Works
Muscles used
- Glutesthe large muscles that make up your butt
- Hamstringsback of the thigh from the glutes to behind the knee
- Upper trapsmuscles from the back of the neck to the tops of the shoulders
- Rear deltsback of the shoulders
- Erector spinaelong muscles running along both sides of the spine
- Latslarge side-back muscles running from the armpits toward the waist
- Bicepsfront of the upper arms
- Forearmslower arms from the elbows to the wrists
Main muscleStand wide with the kettlebell between your legs, extend your hips to lift it, then pull your elbows out and up. The main muscles starting the movement are your glutes and hamstrings. They extend your hips and create the first powerful pull.
Supporting musclesYour upper traps assist as your elbows rise in the high pull, your rear delts help pull your elbows back and out, and your erector spinae keeps your back from rounding.
How it should feelAt the start, your glutes and hamstrings should tighten first. As you pull higher, the backs of your shoulders and upper traps should firm up. Keep the kettlebell close to your body.
Signs you're offIf your back rounds or your arms pull first, you are lifting with your back and arms instead of driving from your hips. If the kettlebell swings away from you, your lower back and shoulders may take extra stress.
Remember thisDrive your hips first to float the kettlebell, then pull your elbows out and up.
Setting Up for Kettlebell Sumo Deadlift HighPull
Setup orderPrepare one kettlebell between your feet
1 kettlebell
Set it like thisPrepare one kettlebell to be used on the floor so that it can be placed between your feet.
How to checkMake sure the kettlebell sits firmly on the floor and the handle does not wobble.
Watch out forIt is common for the kettlebell to start out of position where the feet should be, or with the handle wobbling.
Stance for Kettlebell Sumo Deadlift HighPull
Foot widthPlace your feet wide, with your knees and toes pointing in the same direction.
Where your weight goesPress the whole sole of each foot into the floor, and spread your weight evenly across both feet.
Upper body positionStand so the kettlebell is centered between your feet.
Why it mattersIf the kettlebell is too far from your body or your foot support is unstable, your posture may sway as you lift.
How to Grip for Kettlebell Sumo Deadlift HighPull
Grip typeHold both sides of the kettlebell handle with both hands, with your palms facing each other.
Grip widthHold the same position on both sides of the kettlebell handle.
How hard to gripPlace the kettlebell handle in the middle of your palms and wrap your thumbs around it.
The Key Point for Kettlebell Sumo Deadlift HighPull
Spread your feet wide, lower the kettlebell between your legs, and pull it up to your chest using the strength of your hips and legs.
Think of it like thisStand up on your legs and keep the kettlebell close to your body.
Before the fixIf you pull the kettlebell only with your arms, the kettlebell moves away from your body.
After the fixThe strength of the hips and thighs is used first, and the kettlebell comes up close to the body.
Common Mistakes in Kettlebell Sumo Deadlift HighPull
Lower back rounds first
Why it's wrongYou might hurt your lower back if you use your waist to lift
How to fix itBrace your core and push the floor with your feet — Lift your hips and back together
Kettlebell moves away from the body
Why it's wrongThis increases lower-back stress and reduces back work.
How to fix itKeep the kettlebell close to your body.
Knees cave inward
Why it's wrongThis reduces leg power and can strain the knees.
How to fix itPush your knees toward your toes and adjust your stance.
Precautions
1. Please keep your chest open so that your shoulders do not hunch forward.
2. Engage your core to prevent your back from rounding.
3. Be careful not to let your knees come together when standing up.
4. Do not excessively arch your back while trying to keep it straight.
From the Community
it’s definitely just one kettlebell. I think the ‘per hand’ thing is just standard for each exercise.
View full discussion →Is there no bell?
View full discussion →mine only has up to 30 lbs
View full discussion →Try changing to dumbbells.
View full discussion →Turn it off and then turn it on.
View full discussion →
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