Double Kettlebell High Pull

An explosive kettlebell pulling movement that combines a deadlift with an upright row, developing power and shoulder strength.

Instructions

1. Place two kettlebells on the ground between your feet, slightly wider than hip-width apart.
2. Bend at your hips and knees to grasp both kettlebell handles, positioning your shoulders over the bells.
3. Keep your chest up and maintain a neutral spine throughout the movement.
4. Drive explosively through your heels, extending your hips and knees to stand up.
5. As you stand, explosively pull the kettlebells upward by shrugging your shoulders and driving your elbows upward.
6. Pull the kettlebells high so your elbows rise to approximately shoulder height or slightly higher.
7. The kettlebells should travel close to your body throughout the pull.
8. Control the descent by lowering the kettlebells back down as you bend your hips and knees.
9. Return the kettlebells to the ground and reset for the next repetition.
10. Repeat for the prescribed number of repetitions.

Tips

• The high pull is an explosive movement that develops power and strength in the shoulders and posterior chain.
• Drive the movement from your hips and knees, not from your arms—this generates the power.
• Keep the kettlebells close to your body throughout the pull for maximum efficiency.
• This movement can be performed for high reps (8-12) for strength development or higher reps for conditioning.
• Proper form is essential; practice the movement with lighter weight before progressing to heavier loads.
• This is an excellent exercise for developing explosive power and athletic performance.