Kettlebell High Pull
In a sumo stance, pull a kettlebell explosively from between the legs to chest height, elbows high.
- Pattern
- Hip hinge
- Equipment
- Kettlebell
- Works
- Upper back, side delt, glutes, hamstrings
- Loads
- Shoulders, elbows, wrists, hips, knees, ankles, lower back
If something hurts
Not medical advice. Sharp pain, numbness or swelling needs someone qualified to look at it.
Each swap below spares one joint.
Shoulder Rack Pull (Barbell)
Same pull with no shrug, so the shoulder stays still.
Elbow Clean Pull (Barbell)
Straight arms, so the elbow is out of the pull.
When it stalls, these usually help
Direct work for your side delts, which this lift also depends on.
Direct work for your glutes, which this lift also depends on.
How Swolver coaches it
This lift is read from your own sessions. When it goes flat for four weeks, Swolver names the likely cause in plain words, such as weekly sets that dropped, and the one change to make. The rules are all on the method page.