Kettlebell High Pull

Body region

• Back
• Shoulders
• Glutes

Muscles

Main

• Deltoid
• Trapezius
• Gluteus Maximus

Helps

• Erector Spinae
• Biceps Femoris
• Semitendinosus
• Biceps
• Brachialis

Holds

• Rectus Abdominis
• Flexor Digitorum Superficialis

Equipment

• Kettlebell

Technique

1. Stand with feet wider than shoulders and a kettlebell on the floor between them.
2. Hinge down and grip the handle with both hands, back flat.
3. Drive through the legs and snap the hips forward to send the bell upward.
4. Pull the elbows high and wide so the handle reaches chest height, then lower it back down with control.

Cues

• The hips make the power; the arms only guide the bell.
• Keep the bell close to the body.
• Elbows finish higher than the hands.

Common mistakes

• Lifting with the arms and the lower back instead of the hips.
• Rounding the back at the bottom.
• Letting the bell drift away from the body.

Alternatives

• Barbell Upright Row
• Kettlebell Row