Kettlebell High Pull
Trains the full body, with help from the traps. You need a kettlebell. One of our free programs uses it, across 3 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Kettlebell High Pull
These numbers are counted from the programs themselves, not averaged off the internet.
1of our 50 programs use it
2×8–12the shape they run most (3 sessions)
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| Kettlebell Full Body | Full Body | 2×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
Where a program carries a progression rule, Durata moves the weight for you.
See it in action
Watch the Kettlebell High Pull progress week by week
A full run of a program built around it, session by session, in the real app.
Muscles worked
What Kettlebell High Pull trains
Technique
How to do the Kettlebell High Pull
- Stand with your feet slightly wider than shoulder-width apart, with a kettlebell on the floor between your feet. Hinge at your hips and bend your knees to grasp the handle with both hands, arms straight.
- Drive through your heels and extend your hips and knees explosively to lift the kettlebell off the floor.
- As the kettlebell rises, pull it up toward chin height by bending your elbows and driving them up and out to the sides, keeping the kettlebell close to your body.
- Lower the kettlebell back down with control to the starting position. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Generate the power from your hips and legs; your arms should finish the movement, not start it.
- Keep your elbows above the kettlebell at the top of the pull to engage your traps and shoulders.
- Maintain a straight back and engaged core throughout to protect your lower back.
- Exhale as you pull the kettlebell up and inhale as you lower it.
Substitutes
Swap Kettlebell High Pull for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Kettlebell High Pull for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.