2 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 2 KB Kettlebell Sumo Deadlift High Pull is a compound exercise that primarily targets the trapezius muscles in the upper back, while also engaging multiple secondary muscle groups. These include the abs, adductors, biceps, calves, glutes, hamstrings, quads, shoulders, and upper back. To perform the exercise, two kettlebells are used, and the movement begins with a sumo-style deadlift followed by an explosive high pull, lifting the kettlebells to shoulder height. The exercise requires kettlebells as equipment and promotes strength, stability, and coordination across the entire body, particularly strengthening the upper back and improving posture.
How to Perform
Begin by placing two kettlebells between your legs, adopting a stance that is wider than shoulder-width. Your foot positioning should align with your hip structure and limb length for optimal comfort and range of motion.
Push your hips back and lean forward at the hips, ensuring that your torso angles toward the floor, approaching a parallel position.
Bend down and grip the kettlebell handles firmly with both hands, keeping your arms extended.
Take a deep breath, drop your hips slightly, and maintain a tall, upright chest throughout the movement.
Initiate the movement by driving through your entire foot, focusing on pushing the floor away to generate power.
As you bring the kettlebells closer to your hips, extend your legs fully, then execute a powerful shrug of the shoulders to activate the traps.
Quickly pull the kettlebells upwards, using your arms to guide the movement. The kettlebells should rise until they reach chest or sternum height at the peak of the lift.
Once the kettlebells are at the highest point, reverse the motion by pushing your hips back and hinging forward, controlling the descent.
Lower the kettlebells back down, returning them to the floor with control, resetting your position for the next repetition.
Repeat the movement for the prescribed number of reps, ensuring consistent form and proper muscle engagement throughout.
★ 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 will vary depending on your individual body structure. Instead of overthinking it, experiment with different stances to find what feels most comfortable for your hips while also allowing you to generate maximum power. For some, a medium or hybrid stance works best, while others may prefer a wider stance with their toes pointed outward.
Your hips should always be positioned lower than your shoulders. Before initiating the lift, make sure your chest is lifted, and you can see the logo on your shirt. This chest-up cue naturally comes from activating your lats, so it may not need to be explicitly reminded if you're familiar with engaging them properly.
Aim to have your knees tracking outward, following the direction of your toes, throughout the movement. If you have trouble maintaining this knee alignment, focus on "spreading the floor" by pushing your feet outward as you press into the ground. Imagine there's a crack in the floor, and your heels are trying to push it open, which will activate your glutes and help stabilize your knees.
Neck positioning depends on your personal comfort and biomechanics. Some individuals prefer to keep their neck neutral by tucking their chin, while others may look slightly upward. If you have a more extended posture (like someone with an athletic background), a neutral chin might work best. However, if you tend to be more flexion-dominant (with rounded upper back), slightly looking up can help promote extension. Experiment with both positions to find which works best for you.
A vertical shin is the goal, especially for the sumo deadlift. Keep your shins as close to vertical as possible throughout the lift.
The angle of your toes will depend on your hip anatomy. Try experimenting with slightly pointed-out toes or a more neutral position to determine what feels most natural and effective for you.
Avoid retracting your shoulder blades during the lift, as this can shorten your arm length and reduce efficiency. Instead, focus on keeping your arms extended and your back engaged, which will allow for a more fluid and effective movement.
Grip the kettlebell securely by wrapping your thumbs around the handle. Do not use a false grip. Squeeze the kettlebell as tightly as possible, as though you're trying to leave an imprint of your fingerprints on it.
Be mindful of your foot placement. While it’s important to feel the weight in your heels, focusing only on them may prevent your quads from fully engaging at the beginning of the lift, causing a slower start. Drive through the entire foot, aiming for three points of contact: the big toe, little toe, and heel. This will ensure balanced power distribution throughout the movement.
How Not to Perform
Avoid Rounding Your Lower Back
Do not round your lower back as you hinge forward. This places undue stress on your spine and increases the risk of injury. Keep your chest lifted and maintain a neutral spine throughout the movement to protect your lower back.
Don’t Use Momentum
Avoid swinging the kettlebells or relying on momentum to lift them. Instead, focus on using controlled movements, engaging your muscles (especially your traps and glutes), to pull the kettlebells. This will help target the correct muscles and prevent wasted energy.
Don’t Let Your Knees Collapse Inward
Keep your knees aligned with your toes and avoid letting them cave in. If this happens, you risk knee injury and inefficient muscle engagement. Use the “spread the floor” cue by pushing your feet outward to maintain knee alignment and activate the glutes properly.
Don’t Overextend the Arms
Do not overextend your arms during the high pull, as this can lead to unnecessary strain on your shoulders and forearms. Keep the arms firm but extended, with the pull coming from your upper back and traps rather than relying solely on arm strength.
Avoid Shrugging Before Full Leg Extension
Do not prematurely shrug your shoulders before fully extending your legs. This can reduce the power generated from your lower body, making the movement less efficient. Focus on fully extending your legs before initiating the shrug with your shoulders to maximize power and muscle engagement.
Don’t Look Down or Have a Dropped Chin
Avoid looking down or letting your chin drop as you perform the lift. This can compromise neck alignment and interfere with your posture. Either keep your neck neutral with a tucked chin or slightly look up, depending on your body type, to maintain proper alignment and engagement of your lats.
Avoid Keeping the Weight Only on Your Heels
Do not focus solely on keeping the weight on your heels. This can cause underutilization of your quads at the start of the lift. Ensure that the weight is evenly distributed across your foot (big toe, little toe, and heel), which will help you generate more force and maintain balance throughout the movement.
Don’t Retract Your Shoulder Blades
Do not retract your shoulder blades when lifting the kettlebell. This shortens the arm range and wastes energy, making the movement less efficient. Instead, focus on keeping your arms extended, with your traps driving the pull, ensuring maximum muscle engagement and reducing unnecessary movement.
Avoid Using a False Grip
Do not use a false grip (where your thumbs aren’t wrapped around the handle). This can make the kettlebell harder to control and increases the risk of it slipping from your hands. Always grip the kettlebell securely by wrapping your thumbs around the handle for better control and stability.
Don’t Rush the Descent
Avoid rushing the descent when lowering the kettlebells back to the floor. Going too quickly can lead to poor control and possible injury. Focus on a controlled, steady descent by pushing your hips back and hinging forward, which will help maintain tension on the target muscles and promote a smooth, efficient movement pattern.
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.
