Which muscles does the sumo deadlift high pull (kettlebell) work?

The sumo deadlift high pull (kettlebell) mainly works your traps and glutes. It also involves your shoulders and hamstrings.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the sumo deadlift high pull (kettlebell) in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Sumo Deadlift High Pull (Kettlebell): how to do it and muscles worked

The sumo deadlift high pull (kettlebell) mainly works your traps and glutes, with help from your shoulders and hamstrings. You need a kettlebell.

Muscles worked

Main

Helping

How to do the sumo deadlift high pull (kettlebell)

1
Stand with your feet wider than your shoulders and toes angled out, with a kettlebell on the floor between your feet. Grip the handle with both hands and keep your back flat.
2
Drive through your feet to stand up fast, extending your hips, then pull the kettlebell up to chin height with your elbows high and out to the sides. Keep the bell close to your body.
3
Lower the bell with control by hinging your hips back, then reset.

Form tip: Let your hips and legs do the work, not your arms. Keep your back flat and do not yank the bell above your chin.

Common questions

Which muscles does the sumo deadlift high pull (kettlebell) work?: The sumo deadlift high pull (kettlebell) mainly works your traps and glutes. It also involves your shoulders and hamstrings.
What equipment do I need for the sumo deadlift high pull (kettlebell)?: You need a kettlebell.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the sumo deadlift high pull (kettlebell) in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More traps exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.