Kettlebell Sumo High Pull
Differentiation: Mechanics
This variation of a Row is unique. Here is how: pulling the Kettlebells with your elbows flared out | develops your front deltoids | and middle deltoids. You also start this exercise with a sumo deadlift stance. With other rows, you remain standing and pull. This stance works your quadriceps. From beginning to end, this exercise will work your quadriceps, | front deltoids, | and middle deltoids.
Starting Position
To get into starting position, do this...
1) Obtain one kettlebell.
2) Locate an area of the gym with ample floor space to perform the exercise.
3) Place the kettlebell on the floor.
4) Stand with your feet straddling the kettlebell - with your feet spread wide apart.
5) Squat down and grasp the kettlebell with both hands.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while you rise up while lifting the kettlebell to shoulder level, using your hips and knees, elbows flared outward.
3) ...until the kettlebell reaches shoulder level.
4) Hold this position for a count of one second.
5) This is the ending position.
6) Then, inhale while you again squat and lower the kettlebell to the floor - between your feet.
7) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your head and back as straight as possible.
Your elbows should flare up and out as you pull.
If possible, lift the kettlebell to your chin.
Be sure to use your shoulder muscles, not your biceps and triceps, to perform this exercise.
Keep your elbow higher than your forearm during the lift.
Gear Advice
To perform this exercise, you will need access to Kettlebells. If you want to perform this exercise at home, we have listed a link below to the Kettle Bell made by Cap Barbell - which you can order from Amazon dot com. We recommend you wear a weight training belt - to add compression and support to your back. A link is also available below to the Harbinger brand Weightlifting Belt. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Cap Kettle Bell 35lb | $46.10 | |
| Weightlifting Chalk | $11.15 | |
| Weightlifting Belt | $17.61 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
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