Single-Arm Kettlebell High Pull
- Level
- Intermediate
- Equipment
- Kettlebell
- Movement
- High pull · Standing
- Tracks
- Weight & Reps
Works
Back Shoulders Traps Rear Delts Glutes Hamstrings Abdominals Obliques
How to do it
- Stand with feet shoulder-width apart, a kettlebell on the floor just outside one foot.
- Hinge at the hips, keep a flat back, and grip the kettlebell handle with one hand, palm facing you.
- Let the kettlebell hang or travel slightly back beside your leg as you load the hinge.
- Drive the hips forward explosively to generate upward momentum.
- Pull the kettlebell straight up close to your body to chest level, elbow high and flared outside the wrist.
- Shrug slightly at the top to finish the pull, keeping the wrist neutral.
- Lower the kettlebell under control back to the starting position, resisting the pull with the same arm.
- Complete all reps on one side, then switch hands and repeat.
Common mistakes
- Pulling with the arm before the hips extend.
- Letting the kettlebell drift away from the body.
- Leaning backward excessively at the top of the movement.
- Bending the elbow too early during the upward phase.
- Rotating or side-bending the torso toward the working side instead of staying square.
- Letting the non-working shoulder drop or the hips shift off centre.
Safety
Avoid hyperextending the lower back when standing upright.
Do not shrug if you have existing rotator cuff issues.
Keep the kettlebell under control on the way down so it does not swing into your knee or shin.
Grip fatigue is higher with a single kettlebell, so stop the set if the handle starts to slip.
Tips
- Let hip drive create the lift, not arm strength.
- Keep the kettlebell close to your torso throughout the pull.
- Brace the abs and keep the hips and shoulders square to the front to resist twisting.
- Keep the wrist neutral and the elbow above the hand at the top.
- Match the effort on both sides and start with your weaker side.
Details
- Base movement
- High pull
- Arms
- One
- Hand orientation
- Neutral (palms facing each other)
- Body position
- Standing
- Stance
- Shoulder-width
