Kettlebell High Pull

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The kettlebell high pull is a compound exercise that primarily targets the legs, lower back, and shoulders.

It involves a hip hinge movement, where the kettlebell is swung up to shoulder height using explosive power.

This exercise engages the quadriceps, hamstrings, glutes, erector spinae, and deltoids, providing a full-body workout.

While other muscles are involved, the kettlebell high pull mainly focuses on the legs, lower back, and shoulders.

Stand with your feet shoulder-width apart, toes pointing slightly outward.
Hold a kettlebell with both hands in front of your thighs, palms facing your body.
Bend your knees slightly, hinge at your hips, and lower the kettlebell between your legs.
Explosively extend your hips and knees, pulling the kettlebell up towards your shoulders.
As the kettlebell reaches chest level, keep your elbows high and close to your body.
Quickly reverse the movement, lowering the kettlebell back between your legs.
Repeat the exercise for the desired number of repetitions.

Start by standing with your feet shoulder-width apart, knees slightly bent, and the kettlebell placed in front of you.
Grip the kettlebell handle firmly with both hands, palms facing towards you, and maintain a strong grip throughout the exercise.
Engage your legs by driving through your heels and explosively extend your hips and knees, generating power to lift the kettlebell towards your shoulders.
As you pull the kettlebell upwards, keep your elbows high and wide, leading with your elbows to engage your shoulders and upper back muscles.
To fully engage your lower back, squeeze your glutes at the top of the movement, maintaining a straight and tall posture.