Kettlebell High Pull
Quick Information
Category
Ballistic Training
Difficulty
Intermediate
Equipment
Kettlebell
Primary muscle group
Gluteus Maximus, Trapezius
Secondary muscle groups
Hamstrings, Deltoids, Erector Spinae
Movement pattern
Hip Hinge Ballistic Pull
Training goal
Power
Sport
General Athletic Development, Football, Rugby, MMA, Boxing, Basketball, Olympic Weightlifting
Overview
Purpose. Add an upper-body pulling finish to the ballistic hip hinge.
How it fits the system. An intermediate-level hip hinge ballistic pull entry in the Ballistic Training section, programmed to develop power. Related work in the library: Barbell Jump Shrug and Banded Speed Deadlift.
Primary muscles
Gluteus Maximus, Trapezius
Secondary muscles
Hamstrings, Deltoids, Erector Spinae
Movement pattern
Hip Hinge Ballistic Pull
Equipment
Kettlebell
Difficulty
Intermediate
How to Perform
- Set up as for a two-hand swing with the kettlebell a foot in front.
- Hinge and hike the bell back between the legs.
- Snap the hips forward and, as the bell rises, pull the elbow high and back.
- Guide the bell down into the next hinge.
Coaching Cues
- "Hips create the height."
- "Elbow high and outside."
- "Bell floats — do not lift it."
Common Mistakes
- Squatting instead of hinging.
- Pulling with the arm before the hips finish.
Progressions & Regressions
Progressions
Progress to the kettlebell snatch.
Regressions
Two-hand kettlebell swing.
When to Use It
When to use
Power endurance and conditioning circuits.
When not to use
Shoulder impingement in high-elbow positions.
Programming
8–12 reps per side, 3–4 sets, 60–90 seconds rest.
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