How to Do
How to Do Single Arm Kettlebell High Pull
The single arm kettlebell high pull should begin with a good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the single arm kettlebell high pull.
Beginning
Beginning Kettlebell High Pull
1. Pull the kettlebell towards your shoulder at the height of the one-handed swing.
2. With a high elbow, keep your wrist straight and horizontal.
3. Return the kettlebell to its original position along the same path.
4. The kettlebell swing returns to its lower section as the kettlebell drops back down.
5. Repeat the exercise and breathe in a steady pace.
Movement
Kettlebell High Pull Movement
1. Stand with the KB between your legs, with your legs wider than shoulder-width apart. Descend into a half-squat, and place one hand on the KB handle.
2. Tighten your core muscles and make sure that your back is straight. Snap your hips forward in an explosive movement and straighten up. Use the momentum from the lower body movement and pull the elbow up toward your ear, so that the KB brushes past your torso toward your chin.
3. Allow the KB to fall, extending your arm and descending back into a half squat to absorb the weight of the KB. Repeat for the required number of repetitions.
4. Make sure that your back remains straight throughout the exercise at no point should it be arched or rounded.
Benefits
Kettlebell High Pull Benefits
This compound exercise can be done either at home or at the gym.
It works a number of muscles simultaneously, including the back, shoulders, and neck muscles.
This is a power exercise that requires relatively quick explosive movements.
As an added benefit, due to the vigorous nature of the movement, the exercise also builds cardiovascular fitness and will burn calories.
Exercise Aliases
How to Use a Kettlebell, Kettlebell Arm Exercises, Exercises to Do With a Kettlebell, Back Pull Exercises.
