MONS Athletics
Kettlebell exercises

Double Kettlebell High Pull: Explosive Hips and a Strong Upper Back

A bell in each hand, swing both back, snap your hips and pull them to chest height with your elbows high. The hardest step of the high pull.

2 min read

Why it works: Chapter 13, Why stretching your hamstrings will not loosen them

How to do it

  1. 1

    Wide stance, two bells

    Feet wider than for one bell so both bells pass between your knees. Bells a short step in front of you.

  2. 2

    Hike both back

    Hinge, grip both handles and hike them back high between your legs.

  3. 3

    Snap and pull

    Snap your hips forward, then pull both bells up toward your chest, elbows high and wide, bells close to your body.

  4. 4

    Back into the hike

    Push them away and let them fall into the next hike. Hinge as your forearms reach your thighs.

  5. 5

    Park them

    After the last rep, hike them back and set them down in front of you.

  6. 6

    The test

    Both bells reach the same height on every rep. When one lags behind, the set is over.

Watch for

  • One bell lagging. Your weaker side gives up first; stop the set there.
  • Pulling before the hips snap. Two bells are too heavy to lift with the arms alone.
  • Leaning back at the top to make room for the bells.

Questions

Is a double kettlebell high pull hard?

Harder than the one-arm version: twice the load from one hip snap, and both arms finish the pull together. It trains explosive hips and a strong upper back. Move to it when your one-arm high pulls reach chest height every rep.

What weight for a double high pull?

Two matching bells, lighter than your one-arm high pull bell. If they stop reaching your chest, they are too heavy.