How to do a kettlebell high pull
The kettlebell high pull is a swing that ends with a pull: your hips drive the bell up and you finish by pulling your elbows high. It trains your glutes, hamstrings, upper back and shoulders together, and it raises your heart rate.
- Full body
- Kettlebell
- 12 reps
kettlebell upright row, two-hand kettlebell high pull
How to do it
- Stand with your feet a bit wider than your hips, the kettlebell on the floor in front of you.
- Hinge at the hips with a flat back and grip the handle with both hands.
- Hike the bell back between your thighs.
- Snap your hips forward to stand tall, and as the bell rises, pull your elbows up and out.
- Stop when the bell reaches mid-chest with your elbows above your hands.
- Push the bell away and let it fall back into the next hinge.
Form cues
- Drive with your hips
- Elbows high
- Keep the bell close to your body
- Shoulders down, away from your ears
Muscles worked
Main: glutes, hamstrings, upper back
Also: shoulders, biceps, forearms, heart and lungs
Common mistakes
- You pull with your arms before your hips move. Fix: Let the hip snap start the bell moving, then add the pull at the top.
- You pull the bell up to your chin. Fix: Stop at mid-chest. Higher than that pinches the shoulders.
- Your shoulders shrug up to your ears. Fix: Pull your shoulder blades down and back as your elbows rise.
- The bell swings far out from your body. Fix: Keep it close and pull it toward your chest, not forward.
Make it easier: Kettlebell swing
Do the same hip drive without the pull. Let your arms stay long.
Make it harder: One-arm kettlebell high pull
Pull with one hand and keep your body square. This adds a twist your core must resist.
In a workout
Do 12 reps per set, rest about 60 seconds, and repeat 3 to 4 times. Keep the pace quick but in control.
Safety: Take care if you have shoulder pain when you lift your arms; stop if you feel a pinch in the front of the shoulder or pain in your lower back.
Questions
What muscles does the kettlebell high pull work?
Your glutes and hamstrings make the power. Your upper back, shoulders and biceps finish the pull, and your grip holds the bell.
Is a high pull the same as an upright row?
No. An upright row uses only your arms and shoulders. A high pull starts with a hip snap, so your legs do most of the work.
How high should I pull the kettlebell?
Pull it to mid-chest with your elbows above your hands. Going higher adds stress on the shoulders and gives no extra benefit.
