Kettlebell High Pull

Quote: "In order to taste my cup of water you must first empty your cup." - Bruce Lee

 

The kettlebell high pull is an excellent exercise for developing coordination, explosive power, strength, cardiovascular fitness and building additional calorie burning muscle mass in the posterior chain, biceps and shoulders.  Before you start doing the kettlebell high pull, it is advisable to make sure you are competent in performing the one arm kettlebell swing.

How to do the Kettlebell High Pull.

The reason is the kettlebell high pull uses the same movement patterns as the one arm kettlebell swing.  The only difference is at the top of the movement, the back muscles are used to help pull the elbow in a backward movement.

Benefits of doing the Kettlebell High Pull

There are many benefits to doing the Kettlebell High Pull.  There are both health related benefits and performance related benefits.

Health Related Benefits:

  • Develop balance and coordination in the whole body.
  • Improves cardiovascular health.
  • Increases metabolic rate allowing the body to burn more body fat.
  • Tones the back and shoulders.
  • Improved movement patterns on both the left and right side of the body.
  • Develops functional movement and strength that can be transferred over to other activities.

Performance Related Benefits:

  • Improves strength in the posterior chain.
  • Develops more efficient transfer of movements through different muscle groups through kinetic linking.
  • Improves explosive power, strength and cardiovascular fitness simultaneously.
  • Sets you up to learn how to do the kettlebell snatch.

How to do the Kettlebell High Pull

  • Grab the kettlebell in one hand, maintain a stance just over shoulder width, have the thumb of your hand holding the kettlebell pointed towards your inner thigh.
  • Engage your core, keep your shoulder blades down and back and keep your back flat.
  • Breathe in through the nose, perform a hip hinge motion, and use the hips to drive the kettlebell forward like you are doing the first half of a one arm swing.
  • At the conclusion of the first half of the swing, use the muscles in the upper back to pull the shoulder and elbow of the arm holding the kettlebell back.
  • When the arm moves back, keep the elbow high like you are elbowing someone in the face from behind, keep the forearm horizontal.
  • Straighten the arm holding the kettlebell, let gravity pull the arm down that is holding the kettlebell tap your inner thigh.
  • Once the arm touches your inner thigh perform a hip hinge motion to decelerate the kettlebell and end the second half of the repetition.
  • Breathe in through the nose, perform a hip hinge motion, and use the hips to drive the kettlebell forward to start the first half of the next repetition.

Kettlebell High Pull Dos

  • Engage your core.
  • Keep your back flat and shoulder blades down and back.
  • Use a hip hinge motion.
  • Use the posterior chain.
  • Use momentum and kinetic linking to power the movement of the kettlebell.
  • Make sure you master the swing before moving on to the kettlebell high pull.

Kettlebell High Pull Don’ts

  • Use a squatting motion.
  • Treat the technique as a slow isolated movement.
  • Use a kettlebell that is too heavy.
  • Round your back.
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