Kettlebell High Pull

How to do it

Start like a one-arm swing: hips back, bell swinging between your legs. Snap the hips forward, and as the bell floats up, pull your elbow high and back so the bell rises to chest height, handle leading, bell hanging below. Then let the arm extend and guide the bell back into the next backswing. The hips launch it; the arm only steers at the top.

Why it's good for runners

It adds a vertical, pulling finish to the hip snap — more total-body explosiveness from the same hinge pattern that drives your stride. It also teaches the timing that makes the snatch safe to learn.

Common mistakes

Don't turn it into an upright row — the bell should feel weightless when the elbow pulls, because the hips already did the work. If your shoulder is grinding, you're muscling a swing that wasn't explosive enough. And keep the bell close; a high pull that drifts away from the body pulls you forward onto your toes.