The Kettlebell Sumo High Pull is a full-body exercise that primarily targets the muscles in the glutes, hamstrings, quadriceps, shoulders, and back. It also helps improve cardiovascular endurance and build explosive power.

Muscle Groups:
Neck

Muscles:
Traps

How to perform

To perform the Kettlebell Sumo High Pull, follow these step-by-step instructions:

1. Start by standing with your feet slightly wider than hip-width apart, toes pointing outwards, and a kettlebell placed on the floor in front of you.

2. Squat down and grab the kettlebell handle with both hands, keeping your back straight and chest lifted.

3. Engage your core muscles and drive through your heels to stand up explosively, using the power generated from your lower body to lift the kettlebell.

4. As you stand up, pull the kettlebell towards your chin by bending your elbows and bringing them up and out to the sides. Keep the kettlebell close to your body as you perform the high pull.

5. Once the kettlebell reaches chest level, pause for a moment and then lower it back down to the starting position by reversing the movement, bending your knees and hips as you lower the weight.

6. Repeat the exercise for the desired number of repetitions, making sure to maintain proper form throughout the movement.

Tips for performing the Kettlebell Sumo High Pull:
- Keep your core engaged and back straight throughout the exercise to protect your spine.
- Focus on exploding upwards with power from your lower body to lift the kettlebell.
- Use a weight that challenges you without sacrificing proper form.
- Control the movement both on the way up and on the way down to maximize the effectiveness of the exercise.

Equipment required

Kettlebell
Kettlebells are a type of free weight equipment with a unique design, featuring a handle attached to a weighted ball-shaped structure. They are commonly used for strength training, cardiovascular fitness, and overall functional fitness. Kettlebells are versatile tools that can be used for a variety of exercises such as swings, cleans, and snatches, which target multiple muscle groups and enhance total body strength and endurance.