Kettlebell High Pull

Traps, Shoulders, BicepsKettlebell

A dynamic power exercise where you drive a kettlebell toward your chin using explosive leg and hip extension. It builds the delts, traps, and spinal erectors while working one arm at a time.

How to do it

1Stand tall with your feet slightly wider than shoulder-width and grip the kettlebell with one hand.

2Hinge your hips back and slightly bend your knees, lowering the kettlebell just below knee level.

3Explosively extend your hips and knees to drive momentum into the kettlebell.

4Guide the weight upward along your body, pulling your elbow high above your shoulder and keeping the bell close.

5Softly lower the kettlebell back down, hinging at the hips to absorb the weight.

Common mistakes

Pulling strictly with the arm instead of using hip drive, placing unnecessary stress on the shoulder joint.

Arching your lower back excessive at the top, creating dangerous axial load on the spine.

Dropping your elbow below your wrist during the pull, losing control of the weight.

Breathing

Exhale explosively as you drive the kettlebell up; inhale as you lower it back down under control.

Make it harder or easier

To make it easier, use a lighter kettlebell or master basic kettlebell swings first.

To make it harder, grab a heavier weight or execute continuous reps without pausing at the bottom.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.