Health and Beauty

How and why do chin pulls with a Kettlebell?

the Chin pull with Kettlebell (Kettlebell upright rows) is a compound exercise that targets the deltoid and trapezius muscles. It also uses the biceps and latissimus dorsi to a lesser extent. Therefore, it is an excellent exercise for working the upper body.

Chin-ups are generally performed at the end of a shoulder session, as a finishing exercise.

The muscles used in the chin pull the ball.
Illustrative credit © Aliaksandr Makatserchyk
  1. Stand with your feet shoulder-width apart, keeping your knees slightly bent and your abdominal muscles engaged.
  2. Pick up the Kettlebell by holding the handle with both hands. The kettlebell should be placed in the middle of your legs.
  3. Bring your shoulders back slightly, then pull the kettlebell to your chin. Your elbows should be in line with or slightly above your shoulders.
  4. Slowly return the bell to the starting position, keeping your shoulders back and controlling the load. Maintain a slight bend in your elbows in the bottom position.
  5. Repeat the exercise until you complete the required number of repetitions.

Tips for Kettlebell chin pulls

  • Pulling your shoulders back will also help you keep your back straight throughout the exercise, as you avoid internally rotating your shoulders and arching your spine. Keeping your spine neutral will be easier if you keep your core and buttocks active. Although this is an upper body exercise, you should feel some tension throughout your body.
  • Pulling your elbows above shoulder level will further engage the trapezius muscles.
  • Always pull the bell close to your body. If your kettlebells are too far away from the body during the pull, tension will be transferred to the front of the shoulders.
  • If you straighten your arms at the bottom of the movement, you lose the tension applied to the deltoid muscles.

How and why do chin pulls with a Kettlebell?

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