Description:
The Kettlebell Sumo High Pull Shrug is an explosive vertical pull that drives the weight from the hips up toward the chest with the elbows leading, training the traps and deltoids with a power emphasis.
Benefits:
- Develops explosive pulling power.
- Builds the upper traps and deltoids.
- Carries over to cleans and athletic movements.
- Trains full body coordination.
Profile:
| Equipment: | Kettlebells |
| Type: | Strength and Power |
| Resistance Type: | Free Weight |
| Level: | Intermediate |
Muscles:
Primary Muscles
- Upper Trapezius
- Deltoids
Secondary Muscles
- Biceps Brachii
Classification:
| Mechanics: | Compound |
| Force: | Pull |
| Utility: | Basic |
Instructions:
- Stand over a kettlebell with a wide sumo stance and grip it with both hands.
- Hinge slightly and load the hips with your back flat and core braced.
- Drive through the legs and hips and pull the weight explosively up the front of your body.
- Lead with the elbows and bring it to about chest height.
- Lower under control and reset your position.
- Repeat for low, crisp, powerful reps.
Common Mistakes:
- Using too narrow a grip that stresses the wrists and shoulders.
- Pulling so high that the shoulder pinches.
- Heaving with the lower back.
- Shrugging excessively at the top.
Variations:
- Barbell Upright Row
- Cable Upright Row
- Dumbbell Lateral Raise
- Barbell High Pull
Safety Tips:
- Use a grip about shoulder width to protect the shoulders.
- Do not pull so high that the shoulder pinches.
- Control the weight rather than swinging it.
- Stop if you feel shoulder pain.
Additional Information:
Keep a moderate grip width and pull to chest height with the elbows leading to target the side delts and traps safely.
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