A full-body kettlebell lift that trains the legs, hips, shoulders, and upper back.
- +Builds explosive hip power
- +Trains multiple muscles together
- –Technique can be hard to learn
- –High pulls may irritate shoulders
This exercise targets:
–
Glutes
Hamstrings
Hamstrings
Adductors
Shoulders
Side Delts
Front Delts
Rear Delts
Upper Back
Traps
Quadriceps
Quads
Ratios are approximate and can vary depending on form and technique.
How to perform
- Stand wide with toes slightly turned out; place the weight between your feet
- Hinge at the hips, bend your knees, and grip the handle with both hands
- Keep your chest up, back flat, and core braced
- Drive through your heels and stand up powerfully, extending hips and knees
- As the weight rises, pull it close to your body toward upper-chest height
- Lead with your elbows, keeping them higher than your hands
- Lower the weight under control, then hinge back down to the floor
- Avoid rounding your back or pulling mainly with your arms
