Vincent named high-pulls as one of the best kettlebell exercises for "activating the trunk muscles, burning calories, and training dynamic stability." It's important to note that a strong core equals a strong back and helps prevent injury.
- Stand with feet wide, toes turned out, hinged forward at the hips, holding a kettlebell with your both hands, palm facing in.
- Stand, bending both arms up, wide, and to the side to pull the kettlebell up toward your chin. Return to the ground for one rep. We suggest doing at least six reps as one set.
- For a more continuous move, Vincent said to do 15 to 20 reps, bringing the kettlebell just below the knees instead to the ground. There's less range of motion here, he said, but it's more dynamic since you don't need to pause in between each rep (when the kettlebell is on the floor).
You can find an example of single-arm high-pulls here.