Deadlift high pull with kettlebell

Exercise overview

Primary muscle group: Full Body

Exercise type: Kettlebell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 18

Average per rep (lbs)*: 41

Description: Stand with your feet shoulder-width apart and position a kettlebell between your feet. With arms straight and maintaining a neutral back, hinge at the hips and slightly bend your knees to grasp the kettlebell handle with both hands. Exhale as you squeeze your glutes, straighten your hips, and lift the kettlebell by standing up, keeping your arms straight and back neutral. Inhale as you hinge at the hips again, push your glutes backward, and slightly bend your knees to lower the kettlebell back to the ground. Repeat this motion for the desired number of repetitions.

Exercise ID: 00071

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Maintain Neutral Spine: Keep your back straight and your chest up throughout the movement. Avoid rounding your back to prevent injury.
Engage Your Core: Tighten your abdominal muscles to stabilize your torso and protect your lower back. this will help in maintaining proper form during the entire exercise.
Use Your Legs and Hips: Initiate the movement by pressing through your heels and engaging your glutes. The power should come from your legs and hips rather than your back.
Controlled Motion: Lift and lower the kettlebell in a smooth, controlled motion. Avoid jerky or fast movements to reduce the risk of injury and ensure that the muscles are effectively targeted.
Proper Breathing: Inhale as you lower the kettlebell and exhale as you lift it. Proper breathing will help you maintain rhythm and stamina.
Correct Grip: Make sure to hold the kettlebell with a firm, neutral grip. This helps in maintaining control and balance during the exercise.
Focus on Alignment: Keep your knees in line with your feet to ensure proper alignment. Do not allow them to cave inward to avoid unnecessary strain on the joints.
Warm-Up Properly: Perform a light warm-up to prepare your muscles and joints for the exercise. Dynamic stretches and light cardiovascular activities are ideal.
Monitor Your Range of Motion: Don't lift the kettlebell higher than your chest to prevent straining your shoulders.
Practice Form Without Weight: If you are new to this exercise, practice the movement without any weight to get a feel for the proper form before adding a kettlebell.

Exercise overview

Exercise tips and tricks

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