High pull
Works: arms, back, butt, legs
Stand with feet hip-width apart.
Hold kettlebell with both hands, palms facing body, arms down.
Squat and reach kettlebell toward feet so it’s just above floor.
Bend at hips and knees, with back almost parallel to floor.
Bring kettlebell between legs and pass it to right hand behind right knee (as shown).
Grip kettlebell with both hands, palms facing body, arms down.
Squat, bringing kettlebell down between legs.
Stand up quickly, raising arms directly overhead, palms forward.
Lift left leg out to side as high as you could (as shown).
Reverse motion back to start.
Do 8 reps. Switch sides; repeat.
Lower kettlebell to return to start.
Do 8 reps. Switch sides; repeat.
Tilt forward so torso and right thigh are nearly parallel to floor (as shown).
Do 8 reps. Switch legs; repeat.
Squat, then extend left arm overhead (as shown).
Stand up, keeping kettlebell raised.
Bend elbow to lower kettlebell to shoulder for one rep. Do 8 reps. Switch sides; repeat.
Bend at hips, knees slightly bent, and extend arms toward floor, palms in.
Keep lower body still as you draw left arm behind you with elbow bent (as shown).
Straighten arm for one rep. Do 8 reps. Switch sides; repeat.
Contract abs and crunch up as you reach arms and legs together (as shown).
Stand up, keeping kettlebell lifted.
Lower arm to start.
Do 8 reps. Switch sides; repeat.
Reverse (torso left, knees right) for one rep. Do 8 reps.
