Kettlebell Single Arm High Pull

Intermediate Level of Difficulty

The single arm kettlebell high pull is a challenging compound exercise that targets the hamstrings and shoulders. It is a progression of the single arm swing and is a great exercise for developing big traps!

MUSCLES ENGAGED


Picture of Hamstrings

Hamstrings

The hamstrings play a crucial role in many daily activities, such as, running, jumping, walking and cycling. Strengthening your hamstring muscles help to protect your knees from injury by absorbing the stress placed on the knee. Weak hamstrings can lead to knee injury.

Picture of Shoulders

Shoulders

The shoulder is the most movable joint in the body. However, it is an unstable joint because of the range of motion allowed. This instability increases the likelihood of joint injury, often leading to a degenerative process in which tissues break down and no longer function well.

Equipment Used


Picture of Kettlebell

Kettlebell

The kettlebell is a cast-iron weight (resembling a cannonball with a handle) used to perform ballistic exercises that combine cardiovascular, strength and flexibility training. Sizes may range from 4 pounds (1.8 kg) to 175 pounds (79 kg).

Exercise Instructions


kettlebell single arm high pull - step 1

Step 1

Pull the kettlebell between your legs as you pitch your body forward at the hips.

kettlebell single arm high pull - step 2

Step 2

Drive through your heels and powerfully extend your hips.

kettlebell single arm high pull - step 3

Step 3

Pull you elbow up high keeping the kettlebell close to your body.