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Last updated March 5, 2026
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shouldersTrapeziusfull body
High Pull (Kettlebell)
Explosively pull a kettlebell from between your legs to chin height using hip drive and a high elbow pull.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Pull
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- Medium
- Calorie Burn
- High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
upper trapsside shouldersfront shoulders
Secondary
glutes (max)quadshamstringsbicepsforearm flexors
Equipment & setup
What you need and how to position yourself before starting.
Equipment
kettlebell
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Place a kettlebell on the floor between your feet.
- Stand with feet shoulder-width apart.
- Hinge at the hips and grip the kettlebell with one hand.
- Step 2Starting Position
- The kettlebell should be between your legs with your arm extended.
- Your back is flat, chest is up, and hips are loaded.
- Your free arm can be out to the side for balance.
- Step 3Execution
- Explosively extend your hips and knees to drive the kettlebell upward.
- As the kettlebell rises, pull your elbow up and back.
- The kettlebell should travel close to your body to chin height.
- Your elbow should be above the kettlebell at the top.
- Control the kettlebell back down and hinge at the hips to absorb.
- Repeat on the same side or alternate.