How to Do the Kettlebell High Pull
The kettlebell high pull is a hip-driven pull where the bell travels up toward your shoulder instead of overhead. It builds explosive hip power and hits your upper traps and shoulders. It is best for people who already have a decent kettlebell swing.
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Muscles worked
Primary
- Traps
- Shoulders
Secondary
- Hamstrings
- Glutes
How to do the Kettlebell High Pull
- 1
Stand with feet slightly wider than your hips and the kettlebell a foot in front of you.
- 2
Hinge back, grab the handle with one hand and hike the bell between your legs.
- 3
Snap your hips forward hard, as in a swing.
- 4
As your hips finish extending, pull your elbow high and out to the side.
- 5
Guide the bell toward shoulder height with the handle near your chest, without letting it flip.
- 6
Push the bell forward and away as it drops, and hinge back into the next hike.
- 7
Finish your reps, then set the bell down and switch sides.
Form cues to remember
- Hips lead, arm follows
- Elbow high, wrist loose
- Stand tall at the top
- Smooth, repeatable rhythm
Kettlebell High Pull video tutorial
Common mistakes
Pulling with the arm only
Let the hip snap create the speed; your arm just steers the bell up.
Squatting the swing
Push your hips back like a deadlift so your shins stay mostly vertical.
Letting the bell flip or crash into your forearm
Push the bell out and away as it peaks instead of pulling it into you.
Leaning back at the top
Squeeze your glutes and finish tall with your ribs down.
Sets and reps
| Muscle growth | 3–4 sets of 8–12 reps per side, 90 seconds rest |
|---|---|
| Conditioning | 6–8 rounds of 30 seconds of work and 30 seconds of rest |
| Strength | 4–5 sets of 5–6 reps with a heavy bell, 2 min rest |
Master the swing first, since a poor hinge puts stress on your lower back. Keep the bell light until you can control where it ends up near your face and shoulder.
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Kettlebell High Pull FAQ
Is the kettlebell high pull the same as an upright row?
No. The high pull starts with a hip snap and the bell floats up, while an upright row is a slow, strict arm lift. The high pull trains power and the upright row trains shoulder strength.
What weight should I use for the kettlebell high pull?
Start lighter than your swing weight, such as 18 lb (8 kg) or 26 lb (12 kg) for many people. Go up only when the bell stays on a clean path.
Why does my shoulder hurt on the high pull?
Usually the elbow is pulled too high or too far back, or the bell is being lifted with the arm instead of the hips. Shorten the pull and let hip power do the work.
