Exercise
Kettlebell High Pull
A dynamic pull where you drive the kettlebell up to shoulder height with explosive hip extension, then lower it back down. It's a bridge between a swing and a clean that builds power and conditioning in one move.
Demonstration
Sets
3
Reps
8-10
Rest
90s
Explosive hip drive, controlled catch and descent.
The kit
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How to do it
- 1
Start with the kettlebell between your feet, hip-width apart.
- 2
Hinge at the hips like a swing, then explosively extend your hips and knees to pull the bell up.
- 3
Drive your elbows high and wide as the bell rises to shoulder height.
- 4
Catch it briefly at shoulder height, elbows high.
- 5
Lower it back down under control and reset for the next rep.
- 6
Stay explosive throughout but never sacrifice form for speed.
Common mistakes
- Pulling with your arms instead of driving with your hips and core
- Letting your shoulders shrug up instead of pulling your elbows high
- Using a kettlebell that's too heavy, which kills your form
Dad tips
- This is more about hip power than arm strength-don't ignore the lower body.
- Video yourself to make sure your hips are doing the work.