High Pull (Kettlebell)

An explosive pulling exercise where kettlebells are pulled upward to shoulder height, building trap and shoulder strength while developing power in the posterior chain.

Instructions

1. Stand with feet shoulder-width apart and kettlebells at your sides, ready to pull.
2. Bend slightly at the knees and hips in an athletic position.
3. Explosively extend through your hips, knees, and ankles while pulling the kettlebells upward.
4. Drive your elbows high and out, leading with your elbows rather than your hands.
5. Pull until the kettlebells reach approximately shoulder height with elbows well above your hands.
6. Lower the kettlebells back down under control and reset for the next repetition.

Tips

• Use hip extension explosively to generate power and minimize arm strain.
• Keep kettlebells close to your body during the upward pull for efficiency.
• Pull your elbows high to maximize trap and shoulder activation.
• This exercise builds explosive power and improves athletic qualities.
• Use controlled tempo with good form rather than heavy weight to maintain shoulder health.