1 KB Kettlebell Sumo Deadlift High Pull 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Traps
Secondary Targets
Abs, Adductors, Biceps, Calves, Glutes, Hamstrings, Quads, Shoulders, Upper Back
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
Kettlebell
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The 1 KB Kettlebell Sumo Deadlift High Pull is a compound exercise that primarily targets the traps, while also engaging multiple secondary muscles, including the abs, adductors, biceps, calves, glutes, hamstrings, quads, shoulders, and upper back. This movement combines a sumo deadlift and a high pull, requiring a kettlebell as the only piece of equipment. Starting with a wide stance, you grip the kettlebell with both hands and lift it by driving through your hips and legs, pulling the kettlebell up to chest height while squeezing your traps and upper back. This full-body exercise enhances strength, coordination, and power while improving posture and core stability.
How to Perform
Start by placing the kettlebell on the ground between your feet and set your stance wider than shoulder-width apart, adjusting based on your hip structure and limb length.
Push your hips back and bend at the hips, lowering your torso so that it's nearly parallel to the floor, maintaining a neutral spine.
Reach down with both hands and grasp the kettlebell's handle firmly.
Take a deep breath, lower your hips slightly, and keep your chest lifted and your back straight.
Push through the entire surface of your feet, focusing on driving the floor away as you extend your legs and hips.
As the kettlebell moves upwards and reaches your hips, engage your traps by shrugging your shoulders, then pull with your arms to aggressively bring the kettlebell upward.
The kettlebell should reach chest height, roughly aligned with your sternum, at the peak of the movement.
Begin lowering the kettlebell by reversing the movement, pushing your hips back and hinging at the waist.
Gently bring the kettlebell back down to the floor while keeping control and resetting your posture before starting the next rep.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
The ideal stance width for the kettlebell sumo deadlift high pull will vary from person to person. Instead of obsessing over the perfect measurement, experiment to find what feels most natural and effective for your hips while maximizing your power output. Some individuals may find a medium stance works best, while others may prefer a wider position with toes turned out.
Your hips should be positioned lower than your shoulders, and you should be able to see the logo on your shirt when you prepare to pull, indicating that your chest is lifted. Engaging the lats will naturally help keep the chest up, so you may not need to focus on this cue if you're familiar with activating your lats.
Ideally, your knees should track in line with your feet. If you struggle to maintain this alignment, try focusing on pushing your feet apart as you drive into the floor, imagining you're trying to split the ground by pushing your heels outward. This will help engage the glutes and stabilize your knee joints.
Neck position can vary based on individual preference. Some people prefer to keep a neutral neck position with their chin tucked, while others benefit from looking slightly upward. If you have an athletic background and tend to be more extended, you may find that tucking your chin works better. On the other hand, if you’re more flexion-dominant, especially in the thoracic spine, looking up slightly may help you achieve better extension.
Focus on keeping your shins vertical, particularly in the sumo deadlift stance.
The angle of your toes should be adjusted based on your hip structure. Test different angles (slightly turned out or neutral) to see which feels most comfortable and effective.
Avoid retracting your shoulder blades during the lift. This can shorten your arms and increase the range of motion unnecessarily, making the movement less efficient.
Make sure to grip the kettlebell with your thumbs wrapped around the handle. Do not use a false grip. Squeeze the kettlebell tightly as though trying to leave an imprint of your fingerprints.
Rather than focusing on keeping the weight on your heels, which can hinder quad activation and slow down the start of the lift, aim to push through the entire foot. Ensure you have contact with three points: the big toe, little toe, and heel, to engage the quads and improve lift speed.
How Not to Perform
Avoid Using Momentum: Do not rely on swinging or jerking your body to lift the kettlebell. Focus on using a smooth, controlled movement to engage the target muscles, especially the traps, rather than relying on momentum to complete the lift.
Don’t Let Your Knees Collapse Inward: Ensure your knees track over your toes. Avoid letting them cave in, as this can put unnecessary strain on your knee joints and prevent proper muscle activation.
Avoid Rounded Shoulders: Keep your shoulders pulled back and down. Do not allow them to round forward at any point, as this reduces the engagement of the traps and upper back muscles, making the lift less effective and increasing the risk of injury.
Do Not Arch Your Back: Maintain a neutral spine throughout the movement. Avoid excessive arching of your lower back, as this can lead to strain and injury. Instead, keep your core engaged to stabilize the spine.
Do Not Overextend the Hips: Do not push your hips forward too aggressively at the top of the movement. This can cause your lower back to hyperextend and lead to injury. Focus on a controlled hip thrust, stopping when you feel your glutes fully engage.
Avoid Grip Fatigue: Do not rely on a loose grip. Keep your hands firmly wrapped around the kettlebell handle, and actively squeeze it throughout the lift to activate the forearms and improve overall control.
Don’t Lift with Your Arms Too Early: Avoid initiating the movement with your arms. The primary power should come from your legs and hips. Your arms should only be used to pull the kettlebell up once your hips have fully extended.
Avoid Over-reaching: Do not reach too far down when lowering the kettlebell. This can put unnecessary stress on the lower back and lead to injury. Focus on hinging from your hips while keeping your chest up and back flat.
Don’t Neglect Breathing: Avoid holding your breath throughout the movement. Make sure to inhale as you lower the kettlebell and exhale forcefully as you pull it upward to maintain core stability and provide oxygen to your muscles.
Don’t Use a False Grip: Never perform the exercise with a false grip (thumbs not wrapped around the kettlebell). This can compromise your control over the kettlebell and increase the risk of it slipping out of your hands.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
