# Double Kettlebell Sumo Deadlift High Pull

A wide-stance pull with a kettlebell in each hand. You stand up from a deep hinge and pull both kettlebells to chest height with your elbows leading high and wide, training the glutes, traps and shoulders.

- Intermediate · Compound
- Equipment: Kettlebell
- HD video: https://media.seto.fit/exercises/kettlebells-sumo-deadlift-with-high-pull/video/male.mp4
- HTML: https://seto.fit/exercises/double-kettlebell-sumo-deadlift-high-pull/

## Muscles worked

- Glutes: 8/10
- Traps: 8/10
- Quads: 7/10
- Hip adductors: 6/10
- Side delts: 6/10
- Hamstrings: 5/10
- Lower back: 5/10

## How to do the Double Kettlebell Sumo Deadlift High Pull

1. Stand with feet wide, toes turned out, kettlebells between your feet.
2. Push your hips back and bend your knees to grip both handles.
3. Stand up fast, then drive your elbows up to pull the kettlebells to chest height.
4. Lower the kettlebells under control and hinge back toward the floor.

### Full technique — 7 steps

1. Stand with feet wide, toes turned out, and two kettlebells on the floor between your feet.
2. Push your hips back and bend your knees to grip one kettlebell handle in each hand.
3. Keep your back flat and let your arms hang straight between your knees.
4. Push through your feet and stand up with hips and knees extending together.
5. As you stand tall, drive your elbows up and out to pull the kettlebells to chest height.
6. Keep the kettlebells close to your body, with your elbows above your hands at the top.
7. Lower the kettlebells to straight arms, then push your hips back to bring them near the floor.

## Common mistakes

- Pulling early with the arms
- Hips shooting up first
- Rounding through the lower back
- Starting too narrow in stance
- Letting the kettlebells swing forward
- Knees collapsing inward

## Form cues

- Legs drive first
- Arms stay long early
- Lead with the elbows
- Drive elbows up
- Push knees out

## How much to do

- **Strength**: 3–4 sets of 5–8 reps · rest 2 min · 2 reps in reserve · lower 2 s, lift explosively
- **Muscle growth** (good fit): 3–4 sets of 8–12 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, lift explosively
- **Endurance** (best fit): 2–3 sets of 12–20 reps · rest 1 min · 3–4 reps in reserve · lower 1 s, lift explosively

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Barbell**: [Clean High Pull](https://seto.fit/exercises/clean-high-pull/), [Barbell Muscle Clean](https://seto.fit/exercises/barbell-muscle-clean/)
- **Dumbbells**: [Dumbbell Snatch](https://seto.fit/exercises/dumbbell-snatch/), [Staggered Stance Dumbbell Hip Thrust](https://seto.fit/exercises/staggered-stance-dumbbell-hip-thrust/)
- **No equipment**: [Tire Flip](https://seto.fit/exercises/tire-flip/), [Bodyweight Hip Thrust](https://seto.fit/exercises/bodyweight-hip-thrust/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- **This exercise: Double Kettlebell Sumo Deadlift High Pull — Intermediate**
- Harder: [Trap Bar Deadlift](https://seto.fit/exercises/trap-bar-deadlift/) — Intermediate
- Harder: [Sumo Deadlift](https://seto.fit/exercises/sumo-deadlift/) — Advanced

## Quick answers

### What muscles does the Double Kettlebell Sumo Deadlift High Pull work?

Primary: Glutes 8/10, Traps 8/10. Also works: Quads 7/10, Hip adductors 6/10, Side delts 6/10, Hamstrings 5/10.

### When should I do the Double Kettlebell Sumo Deadlift High Pull in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 9 min with rest.

### How many sets and reps of the Double Kettlebell Sumo Deadlift High Pull?

Strength: 3–4 sets of 5–8 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 12–20 reps, rest 1 min, 3–4 reps in reserve.

### What can I do instead of the Double Kettlebell Sumo Deadlift High Pull?

Barbell: Clean High Pull, Barbell Muscle Clean. Dumbbells: Dumbbell Snatch, Staggered Stance Dumbbell Hip Thrust. No equipment: Tire Flip, Bodyweight Hip Thrust.

### What is a harder version of the Double Kettlebell Sumo Deadlift High Pull?

Trap Bar Deadlift (Intermediate), Sumo Deadlift (Advanced).

How we rate exercises: https://seto.fit/guides/methodology/

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