High Pull (Kettlebell)

How to do it

1. Stand with a wide stance, toes turned out slightly, and a kettlebell on the floor between your feet.
2. Push your hips back, keep your chest up and take the handle with both hands, overhand.
3. Drive through your whole foot to stand, keeping your arms long until your hips and legs are fully extended.
4. Shrug, then pull the bell up the front of your body with your elbows high and outside, until it is just under your chin.
5. Reverse it: extend your arms, then push your hips back to set the bell on the floor.

Key cues

• Wide stance, knees out over the toes
• Chest up
• Arms long until you are standing
• Elbows high and outside
• Keep the bell close to your body

Common mistakes

• Shrugging or bending your arms before your hips extend
• Letting the bell drift away from your body
• Rounding your lower back off the floor
• Weight shifting onto your toes

Muscles worked

Primary

Traps

Secondary

Glutes, hamstrings, quads, adductors, upper back, abs, biceps and calves

Equipment

Kettlebell.

References

1. CrossFit: The Sumo Deadlift High Pull
2. Muscle & Strength: 1 KB Kettlebell Sumo Deadlift High Pull
3. Fitbod: Kettlebell Sumo High Pull