Kettlebell Sumo High Pull
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Traps (look at the image)
Shoulders, Quads, Hamstrings, Glutes
How to perform exercise
- Place a kettlebell on the ground between your feet. Position your feet in a wide stance, and grasp the kettlebell with two hands. Set your hips back as far as possible, with your knees bent. Keep your chest and head up. This will be your starting position.
- Begin by extending the hips and knees, simultaneously pulling the kettlebell to your shoulders, raising your elbows as you do so. Reverse the motion to return to the starting position.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Traps, and auxiliary muscles: Shoulders, Quads, Hamstrings, Glutes
Weight and number of repetitions
The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:
|Goal||Sets||Reps||Weight, %1Rm||Rest between sets|
|Strength||2-6||1-5 reps||100-85%||3-7 min|
|Mass gain||3-6||6-12 reps||85-60%||1-4 min|
|Fat burning||2-4||13-25 reps||60-40%||1-2 min|
In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.
Best workout routines with this exercise
These programs with this exercise «Kettlebell Sumo High Pull» are among the best rated by athletes.
You can try replacing the exercise «Kettlebell Sumo High Pull» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Kettlebell Sumo High Pull Author: AtletIQ: on Kettlebell Sumo High Pull — The benefits of exercise, how to properly perform and how many sets to do.. Rating: 5
Workouts with «Kettlebell Sumo High Pull»