Kettlebell High Pull
Muscles worked: Traps (assisted by side delts, glutes).
How to do it
- Place a kettlebell on the ground between your feet.
- Begin by extending the hips and knees, simultaneously pulling the kettlebell to your shoulders, raising your elbows as you do so.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Swing to chest height, elbow leads high
- Hips drive - the arm just guides
Logging it
IronPack suggests working in the 8 to 12 rep range, progressing in 4 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Barbell Shrug - traps
- Dumbbell Shrug - traps
- Rack Pull - back, traps
- Farmer's Carry - forearms, traps
Track the kettlebell high pull properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StoreFree download, iPhone. Currently on the New Zealand App Store, wider rollout to follow.
Photos and steps: free-exercise-db (public domain). Cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-07-17.