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Technique

  1. Stand over two kettlebells with a wide stance and hinge at the hips.
  2. Grasp both kettlebells and pull one toward your hip while pressing the other into the ground.
  3. Alternate arms, pulling one up as the other returns to the floor.

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Form tips

  • Keep your back flat and parallel to the floor, Abs engaged to protect the lower back.
Logging: Weight used on one side. Each repetition involves working both sides.

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Muscles

Strength

Primary

  • Back
  • Rotator cuff
  • Shoulders
  • Triceps

Secondary

  • Biceps
  • Forearms
  • Rhomboid major
  • Middle trapezius
  • Lower trapezius
  • Teres minor
  • Teres major
  • Posterior deltoid
  • Latissimus dorsi
  • Triceps brachii (long head)
  • Biceps brachii (short head)
  • Brachialis
  • Brachioradialis

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Equipment

Kettlebell
Kettlebell

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Appears in

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Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.