An explosive hip-driven pull that propels a kettlebell up to chest level, emphasizing the traps and upper back while the hips generate the primary power.
How to do the Kettlebell High Pull#
- Stand with feet hip-width and hold the kettlebell handle down in front of you, keeping a neutral spine.
- Hinge at the hips and swing the kettlebell back to load your hips and glutes.
- Drive the hips forward forcefully and allow that momentum to lift the kettlebell while you pull the handle with high elbows so the bell reaches chest height.
- Brace your core and keep the spine neutral, leading the movement with the hips and elbows rather than pulling with the arms.
- Lower the kettlebell back between your legs under control and reset for the next rep.
Muscles worked#
- Primary: Traps (Trapezius), Glutes (Gluteus Maximus), Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus)
- Secondary: Upper back (Rhomboids & Middle Trapezius), Side delts (Lateral Deltoid), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis)), Abs (Rectus Abdominis), Lower back (Erector Spinae)
Common mistakes#
- Using the arms to yank the kettlebell instead of generating power from the hips.
- Rounding the lower back during the hinge or at the top of the movement.
- Letting the elbows fall so the kettlebell swings outward rather than upward.
- Allowing excessive wrist movement to lift the bell.
