How to do a Kettlebell High Pull

What is a Kettlebell High Pull?

The Kettlebell High Pull is your introductory movement to the Snatch. This is a power movement, using most muscles in your body, with a targeted focus on the muscles in your core and back. 

The Kettlebell High Pull is a full-body exercise with an emphasis on the following muscle groups:

  • Core
  • Back
  • Biceps
  • Shoulders
  • Legs

How to Do a Kettlebell High Pull (Instructions):

“1H Swing Start”
Start as if you were going to do a one-hand kettlebell swing. The kettlebell should be about 6-12 inches in front of you. Stand with your feet forward, placed a little more than shoulder width apart. As you inhale, “deadlift down” by bending at your hips, with your knees are slightly bent, until you are in a deadlift position with your right hand on the kettlebell horn.
Hike the bell back between your legs as you inhale. As you exhale, power up with your hips and core, and pull your right elbow up and back to the side of your head. At the top of this pull, your wrist should be straight with the kettlebell as an extension of your arm. As you inhale, allow the kettlebell to fall forward and back into the start of your downswing. Repeat. 

Trainer Tips for the Kettlebell High Pull: 

  • Progression (make harder)
    • Use a heavier weight. Scale up in 8kg increments (16kg, 24kg, 32kg, etc…)
    • Increase your repetition count. 
    • Use two kettlebells for double high pulls. 
  • Regression (make easier)
    • Use a lighter weight.
    • Lower your repetition count. 
  • Tips & Application:
    • Learn the Kettlebell High Pull first before trying the Snatch. This is the transitory movement before you punch up through the kettlebell. 
    • Practice, practice, practice!

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