10 Best Kettlebell Sumo High Pull Alternatives for Home or Gym

Ranked Kettlebell Sumo High Pull Alternatives

10 substitutes, ranked by how closely each one matches the Kettlebell Sumo High Pull on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   

   1. Smith Machine Upright Row

   80% match

   • Traps
   • Smith-machine
   • Intermediate
   • Compound

   A good swap when you have a Smith machine to work with, and it still works the traps.

   How to perform this exercise

   1. To begin, set the bar on the smith machine to a height that is around the middle of your thighs. Once the correct height is chosen and the bar is loaded, grasp the bar using a pronated (palms forward) grip that is shoulder width apart. You may need some wrist wraps if using a significant amount of weight.
   2. Lift the barbell up and fully extend your arms with your back straight. There should be a slight bend at the elbows. This is the starting position.
   3. Use your side shoulders to lift the bar as you exhale. The bar should be close to the body as you move it up. Continue to lift it until it nearly touches your chin. Tip: Your elbows should drive the motion. As you lift the bar, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
   4. Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
   5. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: traps, the same as the Kettlebell Sumo High Pull
   • Equipment: a machine, not free weights
   • Body position: standing, the same as the Kettlebell Sumo High Pull
   • Balance: easier to stay steady on than the Kettlebell Sumo High Pull
2. Play demonstration

   2. Dumbbell Shrug

   72% match

   • Traps
   • Dumbbell
   • Beginner
   • Isolation

   A good swap when you have dumbbells to work with, and it still works the traps.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing your body.
   2. Keep your arms straight and let the dumbbells hang by your sides.
   3. Raise your shoulders as high as possible, as if you are trying to touch your ears with your shoulders.
   4. Hold the contraction for a second, then slowly lower your shoulders back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: traps, the same as the Kettlebell Sumo High Pull
   • Equipment: free weights, the same as the Kettlebell Sumo High Pull
   • Body position: standing, the same as the Kettlebell Sumo High Pull
   • Balance: easier to stay steady on than the Kettlebell Sumo High Pull
3. Play demonstration

   3. Barbell Upright Row

   69% match

   • Delts
   • Barbell
   • Intermediate
   • Compound

   A looser match: it works the delts rather than the traps.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart.
   2. Let the barbell hang in front of your thighs, arms fully extended.
   3. Keeping your back straight and core engaged, exhale and lift the barbell straight up towards your chin, leading with your elbows.
   4. Pause for a moment at the top, then inhale and slowly lower the barbell back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: delts, not traps
   • Equipment: free weights, the same as the Kettlebell Sumo High Pull
   • Body position: standing, the same as the Kettlebell Sumo High Pull
   • Balance: easier to stay steady on than the Kettlebell Sumo High Pull
4. Play demonstration

   4. Barbell Wide-grip Upright Row

   69% match

   • Delts
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands wider than shoulder-width apart.
   2. Let the barbell hang in front of your thighs, arms fully extended.
   3. Keeping your back straight, exhale and lift the barbell straight up towards your chin, leading with your elbows.
   4. Pause for a moment at the top, then inhale and slowly lower the barbell back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: delts, not traps
   • Equipment: free weights, the same as the Kettlebell Sumo High Pull
   • Body position: standing, the same as the Kettlebell Sumo High Pull
   • Balance: easier to stay steady on than the Kettlebell Sumo High Pull
5. Play demonstration

   5. Barbell Shrug

   68% match

   • Traps
   • Barbell
   • Beginner
   • Isolation

   A good swap when you have a barbell to work with, and it still works the traps.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a barbell in front of you with an overhand grip.
   2. Keep your arms straight and your back straight throughout the exercise.
   3. Lift your shoulders up towards your ears as high as possible, squeezing your traps at the top.
   4. Hold for a moment, then slowly lower your shoulders back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: traps, the same as the Kettlebell Sumo High Pull
   • Equipment: free weights, the same as the Kettlebell Sumo High Pull
   • Body position: standing, the same as the Kettlebell Sumo High Pull
   • Balance: easier to stay steady on than the Kettlebell Sumo High Pull
6. 

   6. Bottoms-up Clean From The Hang Position

   68% match

   • Forearms
   • Kettlebell
   • Advanced
   • Compound

   A looser match: it uses the same equipment, but it works the forearms rather than the traps.

   How to perform this exercise

   1. Initiate the exercise by standing upright with a kettlebell in one hand.
   2. Swing the kettlebell back forcefully and then reverse the motion forcefully. Crush the kettlebell handle as hard as possible and raise the kettlebell to your shoulder.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Primary muscle: forearms, not traps
   • Equipment: free weights, the same as the Kettlebell Sumo High Pull
   • Body position: standing, the same as the Kettlebell Sumo High Pull
7. 

   7. Hang Clean - Below The Knees

   65% match

   • Quads
   • Barbell
   • Advanced
   • Compound

   A looser match: it works the quads rather than the traps.

   How to perform this exercise

   1. Begin with a shoulder width, double overhand or hook grip, with the bar hanging just below the knees. Your back should be straight and inclined slightly forward.
   2. Begin by aggressively extending through the hips, knees and ankles, driving the weight upward. As you do so, shrug your shoulders towards your ears. As full extension is achieved, transition into the third pull by aggressively shrugging and flexing the arms with the elbows up and out.
   3. At peak extension, aggressively pull yourself down, rotating your elbows under the bar as you do so. Receive the bar in a front squat position, the depth of which is dependent upon the height of the bar at the end of the third pull. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed. Continue to descend to the bottom squat position, which will help in the recovery.
   4. Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: quads, not traps
   • Equipment: free weights, the same as the Kettlebell Sumo High Pull
   • Body position: standing, the same as the Kettlebell Sumo High Pull
8. Play demonstration

   8. Dumbbell Decline Shrug

   64% match

   • Traps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Set up a decline bench at a 45-degree angle.
   2. Lie face down on the bench with your chest and stomach resting against it.
   3. Hold a dumbbell in each hand with your arms fully extended towards the floor.
   4. Keeping your arms straight, raise your shoulders towards your ears as high as possible.
   5. Hold the contraction for a moment, then slowly lower the dumbbells back to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: traps, the same as the Kettlebell Sumo High Pull
   • Equipment: free weights, the same as the Kettlebell Sumo High Pull
   • Body position: lying face down, not standing
9. 

   9. Hang Clean

   64% match

   • Quads
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should be straight and inclined slightly forward.
   2. Begin by aggressively extending through the hips, knees and ankles, driving the weight upward. As you do so, shrug your shoulders towards your ears.
   3. Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: quads, not traps
   • Equipment: free weights, the same as the Kettlebell Sumo High Pull
   • Body position: standing, the same as the Kettlebell Sumo High Pull
10. 

    10. Power Clean From Blocks

    64% match

    • Hamstrings
    • Barbell
    • Advanced
    • Compound

    How to perform this exercise

    1. With a barbell on boxes of the desired height, take a grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
    2. Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight. As the bar approaches the mid-thigh position, begin extending through the hips.
    3. In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward. There should be no need to actively pull through the arms to accelerate the weight. At the end of the second pull, the body should be fully extended, leaning slightly back, with the arms still extended.
    4. As full extension is achieved, transition into the third pull by aggressively shrugging and flexing the arms with the elbows up and out. At peak extension, pull yourself under the bar far enough that it can be racked onto the shoulders, rotating your elbows under the bar as you do so. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed.
    5. Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position, and complete the repetition by returning the weight to the boxes.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches

    • Primary muscle: hamstrings, not traps
    • Equipment: free weights, the same as the Kettlebell Sumo High Pull
    • Body position: standing, the same as the Kettlebell Sumo High Pull