Sumo Kettlebell Single Arm Upright Row
The sumo kettlebell single arm upright row combines a sumo stance hip extension with a single-arm upright row, linking lower body drive with upper body pulling power. It targets the deltoids and traps while also engaging the quads and glutes through the wide-stance hip hinge.
How to do it
- Stand in a wide sumo stance with toes pointed outward, holding a kettlebell in one hand.
- Lower into a slight sumo squat, allowing the kettlebell to hang in front of you.
- Drive through your hips to stand while simultaneously pulling the kettlebell upward along your body to chin height.
- Keep your elbow higher than your wrist throughout the row.
- Lower the kettlebell and return to the sumo squat starting position.
- Complete all repetitions on one side before switching hands.
Form cues
- Keep your chest proud and core braced
- Drive powerfully through your heels and hips
- Lead the upward pull with your elbow
- Keep the kettlebell close to your body
Breathing: Inhale as you lower into the sumo squat position, and exhale sharply as you drive up and pull the kettlebell to chin height.
Common mistakes
- Lifting the wrist higher than the elbow, which places unnecessary stress on the shoulder joint.
- Rushing the leg drive so the upper body takes over, reducing power output and focus.
- Rounding the lower back during the sumo squat position, which increases injury risk.
Muscles worked
Primary: delts. Secondary: traps, quads, glutes, biceps.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps per side, rest 60 s
Lose weight
3 sets × 12–15 reps per side, rest 45–60 s
Build muscle
3–4 sets × 8–10 reps per side, rest 90 s
Easier, harder & alternatives
Alternatives
Take care if…
- If you feel shoulder discomfort or pinching, ease off the range of motion or choose a gentler movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should I feel this in my shoulders or legs?
You should feel a combination of leg drive from the sumo stance and muscle engagement in your shoulders and upper back as you pull.
How heavy should my kettlebell be?
Start with a lighter weight to master the coordination between your lower and upper body before moving to a heavier kettlebell.
What if my shoulder pinches during the pull?
Stop immediately if you feel sharp pain or pinching. Focus on leading with the elbow and avoid pulling the weight higher than chin level.