A beginner-friendly upper body pull exercise that primarily targets the back, biceps, and shoulders while improving power, grip strength, and coordination for more efficient pulling movements.
Exercise Details
Level
Beginner
Primary Skill
Strength
Body Area
Upper body pull
Required Equipment
Kettlebell
Muscles
Primary
Full Body
Correct Form
1. Stand with your feet wider than shoulder-width apart and place the kettlebell on the floor between your feet. 2. Hinge at your hips, bend your knees and grab the kettlebell with one hand. 3. Explosively drive through your hips and knees, lifting the kettlebell off the floor. 4. As the kettlebell reaches chest height, rotate your wrist and catch it in the rack position, the kettlebell resting on your forearm. 5. Lower the kettlebell back to the floor by reversing the movement, then switch hands and repeat.
Common Mistakes
Don't let the kettlebell flip and slam onto your forearm.
Pro Tips
1. Keep the kettlebell close to your body during the entire lift to maintain control and efficiency. 2. Keep your chest up and your spine neutral throughout the movement.
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Kettlebell
