Best Pull Day Workouts With Kettlebells To Olympic Lift

The Kettlebell Power Clean is a dynamic exercise that engages multiple muscle groups while improving core stability. Holding the kettlebell in one hand makes the movement more challenging and helps strengthen your upper body.

How to do it

1. Stand with your feet slightly wider than shoulder-width over the kettlebell.
2. Keep your core tight and back straight throughout the exercise.
3. Hinge at your hips to grab the kettlebell with an overhand grip.
4. Swing the kettlebell behind you, then explosively lift it to chest height by snapping your hips forward.
5. Rotate your palm in and bring your elbow to your side to catch the kettlebell in the racked position.
6. Lower the kettlebell back to the ground.

The Kettlebell Clean and Jerk is a full-body workout that emphasizes core strength and balance. By using a single kettlebell, you'll engage your core to stabilize your body while also identifying and correcting any imbalances between sides.

How to do it

1. Start standing over a kettlebell with feet wider than shoulder-width apart, toes slightly pointed out.
2. Keep your core tight and back straight.
3. Hinge your hips back and reach down to grab the kettlebell with an overhand grip.
4. Lift the kettlebell, swinging it behind you, then thrust your hips forward and stand up, swinging the kettlebell to chest height.
5. Quickly bring your elbow to your side and drop into a small squat, rotating your palm in to catch the kettlebell against your chest, with your forearm vertical.
6. Powerfully extend your hips to press the kettlebell overhead until your arm is straight, then lower it back to your shoulder and return to the starting position.

The Kettlebell Front Squat is a beginner-friendly exercise that uses one kettlebell to work your quadriceps. This variation is easier on the upper body and helps improve your squat form.

How to do it

1. Stand with your feet shoulder-width apart and slightly turned out.
2. Hold a kettlebell at shoulder height with both hands, keeping your palms facing in and your elbows close to your body.
3. Keep your weight balanced on your feet.
4. Lower your body by pushing your hips back while bending your knees, making sure your knees track outward.
5. Keep your core tight and your chest upright as you squat down, aiming to keep your back straight.
6. Rise back up by pushing through your heels and straightening your hips and knees.

The Kettlebell Hang Clean is a powerful exercise that works the muscles in your back and legs. It helps you build strength and stability by requiring you to control the kettlebell with one hand while keeping your body straight.

How to do it

1. Stand with feet wider than shoulder-width and hold a kettlebell in one hand, palm facing you.
2. Hinge at your hips to lower the kettlebell between your legs in a hang clean position.
3. Engage your core and keep your back straight.
4. Drive your hips forward while engaging your legs to stand up explosively.
5. Pull the kettlebell up to shoulder height by engaging your shoulder and back.
6. Catch the kettlebell on your forearm at shoulder level with your elbow slightly out.

The Single Leg Kettlebell Deadlift is a one-legged variation of the traditional deadlift that helps improve stability and balance. It's effective for strengthening your muscles and correcting imbalances between your sides.

How to do it

1. Stand with your feet together and hold the kettlebell in your left hand.
2. Engage your core to keep your back straight.
3. Hinge at your hips, raising your left leg behind you while keeping a slight bend in your right knee.
4. Lower your torso until you feel your back starting to arch, then return to standing by extending your hips and bringing your left leg down.
5. Switch sides and repeat with your right hand.

The Kettlebell Good Morning is an exercise that strengthens your hamstrings, glutes, and lower back. It helps improve your hip movement and keeps your spine stable.

How to do it

1. Stand up straight with your feet hip-width apart, holding a kettlebell behind your neck.
2. Bend forward at your hips, lowering your torso while keeping your back straight.
3. Return to standing and repeat for the desired number of repetitions.

The Kettlebell Lunge with Rotation is an advanced lunge that targets your quadriceps while also engaging your core. This exercise makes lunges more challenging and improves stability and strength.

How to do it

1. Stand with your feet hip-width apart and hold a kettlebell at your chest.
2. Step forward with your right foot and lower into a lunge until your left knee almost touches the ground.
3. Rotate your shoulders to the left while keeping the kettlebell at your chest.
4. Push back to a standing position and repeat on the other side.

The Kettlebell Racked Reverse Lunge is a tougher version of the standard reverse lunge that works your leg muscles, especially your quads. By holding a kettlebell at your shoulder, you increase the challenge and stability of the exercise.

How to do it

1. Stand straight with feet hip-width apart, holding a kettlebell in your left hand at your left shoulder.
2. Step your left foot back and lower into a lunge until your left knee nearly touches the floor.
3. Push off your left foot to stand back up, then repeat the lunge with your right side.

The Kettlebell Single Arm Overhead Lunge is a harder version of the traditional lunge. It strengthens your thighs while also engaging your core due to the weight overhead, making it a great exercise for added difficulty.

How to do it

1. Stand tall with feet hip-width apart, holding a kettlebell in your right hand above your shoulder.
2. Step forward with your right foot and lower into a lunge until your left knee nearly touches the ground.
3. Push back to the starting position and repeat on the other side.

The Dual Kettlebell Front Squat is a beginner-friendly version of the traditional Front Squat, mainly working your thigh muscles (quadriceps). Using kettlebells makes it easier for those with upper body limitations, helping you build strength for a standard Front Squat.

How to do it

1. Stand with your feet shoulder-width apart or a bit wider.
2. Hold a kettlebell in each hand with your forearms resting on the weights, keeping them at chest height.
3. Point your elbows outward, palms facing the floor.
4. Bend at your hips and squat down, keeping your knees behind your toes and your back straight.
5. Pause briefly at the bottom of the squat.
6. Push through your heels to stand back up, engaging your glutes and thighs.
7. Keep your core tight, shoulders back, and maintain good posture throughout.

The Single Kettlebell Suitcase Deadlift works your back and leg muscles while engaging your core for balance. This exercise involves lifting a kettlebell from one side of your body, simulating the action of picking up a suitcase. It helps improve strength and stability in the rear chain muscles.

How to do it

1. Stand next to a kettlebell with it aligned with your heels.
2. Feet should be shoulder-width apart with a slight bend in your knees.
3. Bend down to grab the kettlebell with one hand, keeping your back straight.
4. Engage your glutes and leg muscles to lift the kettlebell up like picking a suitcase.
5. Keep your core tight to stay balanced and your shoulders level throughout the lift.
6. Lower the kettlebell back to the ground while maintaining tension in your core and legs.

The Kettlebell Swing American is a powerful exercise that targets your glutes while improving overall strength and coordination. By swinging the kettlebell overhead, it enhances your ability to perform more advanced movements. This exercise is excellent for building explosive power and engaging multiple muscle groups.

How to do it

1. Stand behind the kettlebell with feet shoulder-width apart.
2. Hinge at your hips, bending slightly at the knees to grab the kettlebell handle with both hands, palms facing you.
3. Pull your shoulders back so your arms are straight with a slight bend at the elbows.
4. Swing the kettlebell between your legs to start.
5. Drive your hips forward explosively to swing the kettlebell up to about head height.
6. Keep your shoulders back as the kettlebell rises overhead.
7. Let your head and chest move forward slightly as the kettlebell goes overhead.
8. Control the descent, swinging it back between your legs while hinging at the hips.
9. Maintain a straight back and engaged core throughout the swing.
10. Feel the exercise in your glutes and hamstrings, not in your shoulders.