Kettlebell High Pull
Kettlebell swings back between legs before vertical pull
- Level
- Intermediate
- Equipment
- Kettlebell
- Movement
- High pull · Standing
- Tracks
- Weight & Reps
Works
Back Shoulders Lats Traps Rear Delts Glutes Hamstrings Abdominals
How to do it
- Stand with feet shoulder-width apart holding the kettlebell with both hands.
- Hinge at the hips and swing the bell back between your legs.
- Drive hips forward explosively to generate upward momentum.
- Pull the kettlebell straight up along your body to chest level.
- Keep elbows high and outside the wrists at the top position.
- Guide the bell back down smoothly into the next swing.
Common mistakes
- Pulling with arms before hips extend.
- Allowing the kettlebell to drift away from the body.
- Leaning backward excessively at the top of the movement.
- Bending elbows too early during the upward phase.
- Rounding your lower back during the hinge.
Safety
Avoid hyperextending the lower back when standing upright.
Do not shrug shoulders if you have existing rotator cuff issues.
Tips
- Let hip drive create the lift, not arm strength.
- Keep the kettlebell close to your torso throughout the pull.
- Shrug your shoulders slightly at the top to engage your traps.
Details
- Base movement
- High pull
- Arms
- Both
- Legs
- Both
- Arms straight or bent
- Bent arms
- Hand orientation
- Pronated (palms down / away)
- Body position
- Standing
