Resistance band
Band Shrug
Traps · Back
Beginner5
Demonstration
IntermediateIsolationKettlebell
Kettlebell Sumo High Pull
Traps · Back
3
sets
10–12
reps
1m
Rest time
~5
Calories / set
Instructions
- 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.
Muscles worked
Primary
Traps
shoulders
Secondary
shouldersgluteshamstrings
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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