Kettlebell High Pull
Complete guide to Kettlebell High Pull. Learn proper form, technique, and execution. Targets Side Delts, Upper Traps. Requires kettlebell. Step-by-step instructions and expert tips.
How to Perform Kettlebell High Pull
Place a kettlebell on the floor between your feet and stand with your feet shoulder-width apart.
Hinge at the hips and grab the handle with one hand, keeping your back flat.
Engage your abs and take a breath.
Explosively drive your hips forward and pull the kettlebell up to chin height, driving your elbow high and wide and exhale.
Lower the kettlebell back down in a controlled swing and breathe in.
Once finished training one side, do the same number of reps with your other arm.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |