The Kettlebell Catch-Pull
Kind of like playing “hot potato” with the kettlebell
The catch-pull is an incredible exercise due to the high-paced, high-action movement that incorporates a leg, core, and shoulder exercise with a fantastic cardio element that will also train your heart by elevating your heart rate.
Summary
In this exercise, you use your arms to raise the kettlebell by the horns and quickly catch it underneath and take it back down again. The initial momentum to bring the kettlebell up is also assisted by your legs that can even do a small hop to increase the momentum. Due to the fast paced nature of the exercise, it is incredibly fun and feels very rewarding.
Key Points
Movement
You start by grabbing the kettlebell in a goblet fashion as shown in #1, with your feet shoulder-width or slightly more than shoulder-width apart – #2, knees bent slightly, and back straight. Bringing the kettlebell directly underneath you as in #3 and with your arms straight, you pull the kettlebell up to your upper torso and quickly catch it under at the bell. Use your legs to help you get the initial push (see the small jump with my feet at #4) and maintain your core tight so this energy moves from your legs all the way up to your shoulders and arms. You can see in #5 i’m trying to catch the kettlebell as it is coming up.
Muscles Worked
The Catch-Pull works many muscles but mainly targets the quadriceps, shoulders, and back.
Primary
Secondary
Conclusion & How to incorporate
The Kettlebell Catch-Pull is as good of a cardio exercise as it is a good leg/core exercise. It is particularly effective to really squeeze our and push yourself a little bit more directly following a tough exercise like the Kettlebell Snatch or the Kettlebell Bellraisers..
Similar Exercises
We encourage you to check out these other kettlebell exercises if you have not done so already.
