How to do it
- Set up as you would for a swing, with the kettlebell a foot in front of you.
- Hike the bell back between the legs and snap the hips forward to send it up.
- As it rises, pull the elbow high and back so the bell finishes level with your shoulder, then guide it back down into the next hinge.
Cues that matter
- The hips throw the bell; the arm only steers it.
- Keep the bell close to your body on the way up.
Common mistakes
- Lifting with the arm from the bottom instead of hinging.
- Letting the bell swing out wide and drag you forward.
Muscles worked
Primary
- Traps
- Upper traps
Also works
- Side delts
- Glutes
- Hamstrings
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Kettlebell High Pull in a session, with 150 seconds between sets.
- Strength
- 4–6 reps
- Build muscle
- 6–10 reps
- Endurance
- 12–20 reps
Same muscle, different kit
Movements that train the same part of the traps with different equipment — for a day the kettlebell is taken, or a gym that does not have one.