← EXERCISE LIBRARYConditioning
Kettlebell High Pull
A swing that finishes with a hard elbow pull to chest height. Teaches the vertical path the snatch needs and loads the upper back at speed.
- 01Hike the bell back between the legs and snap the hips through as in a swing.
- 02As the bell reaches chest height, pull the elbow back and high, thumb turning toward the shoulder.
- 03Keep the bell close, letting the handle float rather than yanking it into the chest.
- 04Reverse the pull, push the arm back out long as the bell falls.
- 05Hinge to absorb the load and repeat without pausing at the top.
- 01Elbow high and back, not out to the side.
- 02The hips throw it, the arm only steers.
- 03Let it float before you pull.
- 01Pulling early while the bell is still rising from the hips, which fights the momentum you just created.
- 02Shrugging the shoulder to the ear, which loads the upper traps and leaves the mid-back out of it.
- 03Letting the bell drift forward, which pulls you onto your toes and shortens the hinge.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.