10 Best Kettlebell Sumo High Pull Alternatives for Home or Gym

The Kettlebell Sumo High Pull is done standing with a kettlebell. Ranked closest by our scoring: the Smith Machine Upright Row, the Dumbbell Shrug and the Barbell Shrug.

Kettlebell Sumo High PullWatch the Kettlebell Sumo High Pull

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Kettlebell Sumo High Pull

The steps for the Kettlebell Sumo High Pull itself, so you can judge how close each substitute below really is.

Traps, with shoulders, glutes, hamstrings · Kettlebell · Advanced · Compound

  1. Stand with your feet wider than shoulder-width apart, toes pointing outwards.
  2. Hold a kettlebell with both hands in front of your body, arms extended downwards.
  3. Bend your knees and lower your hips into a squat position, keeping your back straight.
  4. Drive through your heels and explosively extend your hips and knees, pulling the kettlebell up towards your chin.
  5. As you pull the kettlebell up, keep your elbows high and wide, and squeeze your shoulder blades together.
  6. Lower the kettlebell back down to the starting position and repeat for the desired number of repetitions.

The 10 Best 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. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Smith Machine Upright Row

    1. Smith Machine Upright Row

    80% match

    Traps · Intermediate · Compound

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

    • Smith-machine
    How to perform it
    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. Dumbbell ShrugPlay demonstration

    2. Dumbbell Shrug

    72% match

    Traps · Beginner · Isolation

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

    • Dumbbell
    How to perform it
    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. Barbell Upright RowPlay demonstration

    3. Barbell Upright Row

    69% match

    Delts · Intermediate · Compound

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

    • Barbell
    How to perform it
    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
  5. Barbell ShrugPlay demonstration

    5. Barbell Shrug

    68% match

    Traps · Beginner · Isolation

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

    • Barbell
    How to perform it
    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. Bottoms-up Clean From The Hang Position

    6. Bottoms-up Clean From The Hang Position

    68% match

    Forearms · Advanced · Compound

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

    • Kettlebell
    How to perform it
    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. Hang Clean - Below The Knees

    7. Hang Clean - Below The Knees

    65% match

    Quads · Advanced · Compound

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

    • Barbell
    How to perform it
    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

Kettlebell Sumo High Pull FAQ

What muscles does Kettlebell Sumo High Pull work?

The kettlebell sumo high pull primarily targets the upper trapezius through explosive scapular elevation and also recruits posterior deltoids, rhomboids, and the posterior chain via hip extension. Cue a powerful hip hinge and finish with a forceful shrug to maximize trap recruitment and maintain safe lumbar biomechanics.

What is the best bodyweight alternative to Kettlebell Sumo High Pull?

A practical bodyweight alternative is a handstand or wall-supported handstand scapular shrug, which emphasizes scapular elevation and upper-trap activation without external load. Maintain a rigid core, keep shoulders stacked over wrists, and perform controlled scapular shrugs (retract then elevate) to replicate trap engagement.

Can I build muscle without doing Kettlebell Sumo High Pull?

Yes, you can build traps and upper-back muscle with weighted shrugs, upright rows, and rowing variations that provide progressive overload and targeted scapular elevation. Focus on increasing load or time under tension, cue deliberate scapular elevation and retention at the top, and progressively add volume to drive hypertrophy.

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