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Full body

Kettlebell High Pull

The Kettlebell High Pull is a strength exercise with a kettlebell for your whole body. Share of the load in the Zulta muscle model: upper traps 19%, gluteus maximus 16% and spinal erectors (lower back) 10%.

Level: IntermediateEquipment: KettlebellMulti-joint (compound)Unilateral: one arm or leg at a time
Kettlebell High Pull demonstration

How to do it

  1. Set a kettlebell between your feet, feet a little wider than shoulder-width.
  2. Hinge at the hips and grip the handle with one hand, back flat.
  3. Drive the hips forward to swing the bell up in front of the body.
  4. As it rises, pull the elbow back and up so the bell stops at chest height.
  5. Let the bell swing back down between the legs into the next rep.

Tips

  • Keep the elbow above the wrist at the top of the pull.
  • Stand fully tall at the top with the glutes squeezed.
  • Keep the shoulder packed down away from the ear.

Common mistakes

  • Lifting the bell with the arm instead of the hips.
  • Twisting the torso toward the working side.
  • Squatting instead of hinging on the down swing.

Muscles worked by the Kettlebell High Pull

  • Upper traps Primary19%
  • Gluteus maximus Primary16%
  • Spinal erectors (lower back) Secondary10%
  • Side delts Secondary9%
  • Hamstrings (biceps femoris) Secondary9%
  • Quads (vastus lateralis) Secondary7%
  • Hamstrings (semitendinosus/-membranosus) Secondary5%
  • Quads (vastus medialis) Secondary5%
  • Calves (gastrocnemius) Minor5%
  • Forearm flexors Minor5%
  • Mid traps Stabilizer4%
  • Biceps (long head) Minor3%
  • Lats (upper) Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

The elbows keep going up and out like an upright row. The pull of a clean or snatch without the catch: triple extension from glutes, hamstrings and quads finished with a hard shrug.

Kettlebell High Pull alternatives

Same equipment

Different equipment

Easier

Similar exercises

Frequently asked questions

What muscles does the Kettlebell High Pull work?

Mainly the upper traps and gluteus maximus. The spinal erectors (lower back), side delts, hamstrings (biceps femoris), quads (vastus lateralis), hamstrings (semitendinosus/-membranosus) and quads (vastus medialis) assist.

Is the Kettlebell High Pull good for beginners?

The Kettlebell High Pull is rated intermediate. If you are new, learn the Kettlebell Goblet Clean first and build up from there.

What is a good alternative to the Kettlebell High Pull?

For example the Barbell High Pull, Clean High Pull and Snatch High Pull. They train mostly the same muscles, some with different equipment.

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