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Step 1
Use the kettlebell high pull either as an exercise in itself, or as a transition to begin other exercises. While performing your workout, it is important to remember that the center of your body's power is in the hips and legs. Lift the weight not just with your arms, but with your legs and center.
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Step 2
Begin with your feet about shoulder width apart, resting a kettlebell between your legs with the handle horizontal to your body. Squat down and grip the kettlebell so that your knuckles face away from you. Keep your spine straight as you squat, lowing your body with your legs and only leaning forward with the hips if absolutely necessary. There should be no curve in your spine.
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Step 3
Push into your feet as you engage your abdominal muscles and lift your body up, bringing the kettlebell with you. Lift the kettlebell until it is at about shoulder level, bending the elbow slightly. At this point you can either move the weight into position for a variety of other exercises within your workout routine, or repeat the high pull.
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Step 4
Repeat the high pull by allowing the kettlebell to fall as you squat once again. This time, allow the kettlebell to swing between your legs and then lift once again. Always complete the same number of repetitions on both sides of your body.
