Two-Hand Kettlebell High Pull: The Easy Way Into Explosive Pulling
Both hands on the handle, swing the bell back, snap your hips and pull it close to your chest with your elbows high. The first step to the one-arm high pull.
2 min read
Why it works: Chapter 13, Why stretching your hamstrings will not loosen them
How to do it
- 1
Start as a swing
Both hands on the handle. Hinge and hike the bell back high between your legs.
- 2
Snap, then pull
Snap your hips forward. As the bell rises, bend your elbows up and back and pull it toward your upper chest.
- 3
Elbows high
At the top your elbows are above your hands and the bell is close to your body, about chest height.
- 4
Throw it back down
Push the bell away and let it fall into the next hike. Hinge as your forearms reach your thighs.
- 5
The test
Every rep reaches the same height with the same snap. When your arms start doing the lifting, the set is over.
Watch for
- Lifting with your arms. Without the hip snap first, the pull is a slow upright row.
- Leaning back to get the bell higher. Finish tall and let the pull do the rest.
- The bell drifting away from you. Keep it close; your elbows lead it up.
Questions
What does a kettlebell high pull work?
Your hips and the backs of your legs drive it, and your upper back and shoulders finish the pull. It sharpens the hip snap of the swing.
Two-hand or one-arm high pull?
Start with two hands: the bell stays steady and both arms share the pull. The one-arm high pull asks for the same snap from one side, with your trunk refusing the twist.