Quick Answer: What is a Kettlebell High Pull?

A Kettlebell High Pull is a strength-building exercise that engages your whole core. Specifically targeting your hips and abdominal muscles, this movement helps increase your heart rate while focusing on strength and precision.

What is a high pull?

Hold the bar outside shoulder width and bend your knees and hips to lower it to just above your knees. Explosively extend your hips and knees while you pull the bar up to chest level. Think about spreading your elbows wide apart and pulling the bar back more so than high.

How high should a kettlebell swing go?

As a general rule:



Conventional two-arm kettlebell swings come to chest height. American swings come to overhead. Kettlebell sport swings come from anywhere at groin level to chest height.

What is considered a heavy kettlebell?

An average, active man should start with a kettlebell between 8 kg – 18 lb and 12 kg – 26 lb. Athletic men should start with a kettlebell between 12 kg – 26 lb and 20 kg – 44 lb. Out of shape, inactive men should try an 8 kg – 18 lb kettlebell.

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What muscles does high pull work?

The dumbbell high pull is a compound exercise that works your upper body and posterior chain muscles.



The dumbbell high pull targets the following muscles:

  • rhomboids.
  • deltoids.
  • latissimus dorsi.
  • trapezius.
  • biceps.
  • triceps.
  • lower back.
  • abdominals.

Are high pulls good for traps?

That’s because the high pull involves all the body’s major muscle groups, particularly the posterior chain (glutes, hamstrings, back) to stabilise and initiate the movement. It also hits the upper, mid and lower traps, rather than just working the upper traps which can make your posture look hunched.

What do DB High pulls work?

The primary muscles that the Dumbbell High Pull works are your Lats and Traps. The secondary muscles involved in this lift are your Shoulders, Abdominals, Glutes, Hamstrings, Hip Flexors, and your Quadriceps. Your forearms and grip will also get strengthened by using this exercise.

Are high pulls bad?

The high pull is a different beast. It utilizes basically your entire body, extending the muscles in your hips, knees, and spine. Doing wonders for your structural and postural health, the high pull is a compound exercise worthy of a place in anyone’s workout routine.

Is kettlebells bad for your back?

A common fault of the kettlebell swing that can cause back pain is not having the correct amount of hip mobility to keep the spine neutral. If we don’t have enough movement in the hips we cause a compensatory motion at the lower back. This ‘overuse’ of the lower back can cause pain and possible injury.

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Are kettlebell swings dangerous?

One of the newer exercise tools on the market is the kettlebell, a weight in the shape of a ball with a handle on the top. Kettlebell swings, when done correctly, are very safe, convenient and efficient. …

Are kettlebell swings good for older adults?

The kettlebell swing is an excellent exercise for the elderly, yet very few personal trainers have their aged clients doing this compound exercise. Few doctors recommend it, but doctors aren’t primed towards recommending specific strength training exercises for their elderly patients.

Is it OK to do kettlebell swings everyday?

It is possible to use kettlebells everyday but it will depend on the intensity of the workouts, your current experience and how quickly you recover from the workout. … The kettlebell swing is one exercise that you may be able to perform daily.

Do you need 2 kettlebells?

Unlike dumbbells, you only need one kettlebell of each size. This is because kettlebell training is functional exercise at its best. In fact, working only one side of your body at a time allows you to work more muscle groups.

Why are kettlebells bad for you?

Using kettlebells in your workout puts some serious demands on your hips and back, as well as your knees, neck, and shoulders. It is a high-impact program. If you have arthritis or pain in your knees or back, then look for a less risky strength-training program.

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