Intermediate

Kettlebell High Pull

The kettlebell high pull sits between a swing and a snatch, using hip drive to float the bell while the upper back yanks the elbow high. It is a fast way to train the traps and rear delts under speed without the wrist finish of a snatch. Keep the reps crisp and stop the set the moment the pull slows down.

Equipment
Kettlebells
Body part
Shoulder, Traps
Type
Functional, Strength
Browse by movement
Hinge, Shoulder Raise
Muscles worked
Target
Gluteus Maximus, Trapezius Upper, Deltoid Posterior
Secondary
Biceps Femoris, Deltoid Middle, Erector Spinae, Trapezius Middle
Tertiary
Semitendinosus, Brachioradialis, Abdominal External Oblique

How to do it

  1. 1

    Hike the kettlebell back between the legs from a stable hip hinge, one hand on the handle.

  2. 2

    Snap the hips forward to send the bell floating up toward the shoulder.

  3. 3

    As the bell reaches chest height, pull the elbow high and back so it stays above the wrist.

  4. 4

    Let the handle come close to the shoulder without crashing into it.

  5. 5

    Reverse the path, guiding the bell back down and rehinging into the next hike.

  6. 6

    Finish the set on one side, then switch hands.

Tips

  • Let the hips, not the arm, do the lifting; the pull only redirects a bell that is already floating.
  • Lead with a high elbow so the movement lands in the traps and rear delts.
  • Keep a loose grip at the top so the wrist stays relaxed and the handle does not jam.

Variations

Common mistakes

  • The bell crashes into the shoulder at the top because the elbow keeps pulling after the bell has stopped rising; let the last few inches float and the handle arrives quietly.
  • Squatting the bell down between reps instead of hinging it back means the hips never load, so the bell reaches chest height on arm strength alone.
  • On the way down the bell drifts out in front rather than being steered back between the legs, and the low back has to catch a load that is already too far away.
  • Switching hands while the bell is still moving is how a kettlebell finds a shin; park it on the floor or let it settle at the bottom of a swing before you change grip.
  • The free arm flails out for balance, which turns the torso a few degrees and pulls the bell off the line the hips sent it on.

Frequently asked

How many reps of the kettlebell high pull should you do when you are new to the exercise?
Keep the sets short and sharp: four or five sets of 6 to 8 reps per hand with a bell you could swing comfortably for 15, resting about a minute between hands. End the set when the pull stops feeling snappy rather than grinding out a target number. Add reps or a set before you size up, since the next bell is usually a 4 kg jump and that is a big step in a fast movement.
What can I do instead of the kettlebell high pull without a kettlebell?
A dumbbell held at one end of the handle swings and pulls along nearly the same path, though the shape makes the top of the pull less comfortable. A rope on a low cable pulley, hinged into and pulled fast with one hand, gives you the same high-elbow finish with a smoother load and no bell to control on the way down.
What is the kettlebell high pull good for?
It trains the upper traps and rear delts at speed and bridges the gap between the swing and the snatch, so it suits conditioning circuits and anyone building toward one-arm kettlebell lifts. It is a poor first kettlebell movement, since the hike and the hinge of a swing need to be automatic before you add a fast pull on top of them. It is also not the tool for shoulder size, where slower rows and raises give the muscle far more time under tension.

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