Setup & Positioning
- Stand with feet hip-width apart, knees slightly bent, and core braced.
- Hold the kettlebell by the handle with both hands, arms fully extended in front of your thighs, palms facing your body.
- Keep shoulders down and relaxed before starting the pull.
Key point: “Pull straight up close to your body—don’t let the kettlebell drift away from you.”
Execution
- Initiate the movement by pulling your elbows upward and outward.
- Keep the kettlebell close to your torso as it travels upward.
- Stop when elbows reach shoulder height—hands should be slightly below elbows.
- Lower the kettlebell back down slowly and under control.
Where You Should Feel It
- Deltoids (especially lateral and front heads)
- Upper traps and rhomboids
- Biceps assisting in the pull
Where You Shouldn’t Feel It
- Sharp shoulder pain from over-rotating or lifting too high
- Lower back strain from leaning or jerking
- Wrist discomfort from awkward grip
Breathing
"Exhale as you pull the kettlebell up, inhale as you lower it down."
Common Mistakes to Avoid
- Pulling above shoulder height – Can cause shoulder impingement.
- Using momentum – Keep the lift slow and controlled.
- Shrugging excessively – Shoulders should lift naturally without overpowering the delts.
- Letting elbows drop – Elbows should always lead the movement.
