How to Do a Kettlebell High Pull

Train the full progression.

Use the preview here, then open the guided workout flow in the app.

Key takeaways

• Create height from legs, hips, and core.
• Use the arm to guide, not yank.
• Use it as a bridge toward the snatch.

What it is

The high pull is a swing that floats higher, with a subtle pull into your body at the top. It bridges the swing and the snatch by teaching the timing and path to bring the bell up cleanly.

How to do it — step by step

1. Start with a single-arm swing, but drive harder from the legs, hips, and core to float the bell higher.
2. As it reaches the top, subtly pull it toward you — the arm only guides, the hips do the work.
3. Lead back with your elbow, keeping the elbow in line with (or above) your wrist — do not let it drop.
4. Let your free arm whip back as the opposite reaction, keeping you balanced.
5. Follow the bell back down into the next rep.

Muscles worked

• Glutes, hamstrings, and hips — the driving power
• Upper back and rear delts — the pulling finish
• Core — bracing and anti-rotation
• Forearms and grip — guiding one arm

Common mistakes

• Muscling the bell up with a shrug or hard arm pull.
• Dropping the elbow below the wrist at the top.
• Letting the free arm hang instead of using it as a counterbalance.

Variations & alternatives

• Two-hand high pull for an easier entry point.
• Progress toward the snatch once the timing is smooth.

How to program it

Use high pulls to build power and the path toward the snatch. In the app they appear in conditioning blocks and as a snatch progression.

FAQ