Kettlebell High Pull

Kettlebell High Pull Kettlebell High Pull

The Kettlebell High Pull is a kettlebell exercises that has a little bit of everything in. Part Deadlift, part Upright Row, this is a physically demanding exercise that will not only sculpt your Deltoids and Trapezius but will also be very demanding on your cardio vascular system.


The addition of this exercise to your Kettlebell workouts is one which will aid in the muscle sculpting impact of your training routines as a lot of weight can be lifted on this movement.


As this movement can be performed in a few different manners it also an excellent exercise which can always be done slightly different from workout to workout keping your body guessing and your next plateau at bay.


The full body movement that is the Kettlebell High Pull involves a lot of the major muscle groups, which is part of reason why it causes such an Oxygen deficit when performed. Due to this, it is probably best to keep your reps range in the 8-12 zone and place more focus on shifting some serious weight and engaging the fast twitch muscle fibres of the Thights to encourage lean muscle mass growth.

Why Include the Kettlebell High Pull

The Kettlebell High Pull is a full body movement which will force your body to crave Oxygenated Blood into the major muscle groups as this kettlebell exercise engages the whole of the Posterior Chain.


It is this involvement of the Posterior chain which makes this exercise such a good power building movement. Most of an Athletes power is generated from the muscle groups in the posterior chain such as the Glutes and Hamstrings. Think of your average sprinter for instance, they always tend to have large muscular buttocks which drive the Athlete forward with force.


As force and momentum is created with the initial dead lift portion of the movement, that force is then transformed into the High Pull part of the movement which mimics an upright row with a barbell or dumbbell. As the row part of the movement is not from a hanging position and the weight is already moving upwards with momentum a heavier weight can be used that what one would normally use for an upright row. This extra weight and more importantly, the force at which the weight is moved engages the fast twitch muscle fibre in the Trapezius encouraging muscle building.


The Kettlebell High Pull is a fantastic movement to include in your Kettlebell workouts for mass building of the Trapezius and Deltoids. As there is already momentum driving the weight upwards when you get into the upright row part of the movement, more weight can be lifted and therefore more of a muscle building edge added to your training routine.


In addition to this the Kettlebell High Pull can easily be used as part of a HIIT cardio routine or the sole exercise of a HIIT routine. As the movement is a full body movement, a lot of Oxygenated blood is required to a lot of large muscle groups ensuring you are well and truly in the fat burning zone.

How To Perform The Kettlebell High Pull

The Kettlebell High Pull is a simple to perform compound movement. There are a few different variations of this movement. Below you will find the principles of how to perform this Kettlebell exercise.


1) Place a Kettlebell in between your Legs on the floor.


2) Squat downwards, contracting your core throughout the movement and take hold of the Kettlebell with both hands.


3) Lift upwards, using the Hips to generate the force to thrust upwards to a standing position.


4) Once in the standing position, Row the Kettlebell upwards so that the handle almost touches your Chin.


5) Reverse the movement in one fluid action as the Kettlebell firstly drops to weist height and then touches the floor asn you Squat back downwards.


*At all times during this kettlebell exercise the Athlete is to keep the core tight. Ensure that the first part of themovement is all about momentum caused by the drive of the Hips but the second part of the moement is the Deltoids and Trapezius muscles lifting the weight towards your Chin. Ensure the two halves of the movement become one fluid action both during the lift and the reverse of the movement.*

Keep Your Kettlebell Workouts Interesting With Different Variations

Although this movement has been described as being with two hands lifting one large and heavy Kettlebell it is perfectly fine to adjust this movement to either lift a Kettlebell in each hand at the same time or to do one hand at a time. Using one hand at a time will mean that the Posterior Chain is doing twice the work, whilst enabling you to concentrate on each side of the Trapezius seperately.


Whichever option you prefer, start including the Kettlebell High Pull to your Kettlebell workouts today.