Kettlebell High Pull

HingeKB

A swing continuation drill where, at the top of the float, the elbow pulls back and up to shoulder height with a high elbow — the direct precursor drill to the kettlebell snatch.

Demo: StrongFirst

Sets

3

Reps

10-15 per side

Rest

1 min

Contraindications

Lower shoulder demand than the full snatch, making it a good regression for those building overhead tolerance. Still respect general low-back cautions given the ballistic hip component.

Setup

Begin as with a one-arm swing.

Execution

  1. 1Swing the bell up as in a standard one-arm swing
  2. 2As it reaches the top of the float, pull the elbow back and up, keeping the wrist straight
  3. 3Elbow leads, staying close to the ribs, bell rises toward shoulder height
  4. 4Push the bell back out along the same path into the next swing
  5. 5Increase the height gradually as technique and hip drive improve

Key cues

  • Elbow leads, not the wrist
  • Wrist stays straight and tight throughout
  • Bell path stays close to the midline, not flaring outward
  • Same hip drive as a swing generates the height
  • Build height gradually rather than yanking with the arm

Common faults

  • Pulling with the arm/shoulder instead of relying on hip drive
  • Letting the bell flare out away from the body
  • Bending the wrist under load
  • Rushing to full snatch height before the pattern is grooved
  • Losing the hip hinge and swing timing during the pull

Tweaks

  • Two-hand high pull for less unilateral demand
  • Progress height incrementally toward snatch height
  • Use as a warm-up primer before snatch work

Regressions

Kettlebell Swing (One-Hand)

Progressions

Kettlebell Snatch (Single-Arm)

Muscles

Primary: Gluteus Maximus, Hamstrings, Trapezius

Secondary: Forearms, Shoulders

Notes

The direct feeder drill for the snatch — used to teach the elbow-lead pull pattern before adding the punch-through.

Sources

Attribution: StrongFirst