Tip The Kettlebell Face Pull Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip The Kettlebell Face Pull Fix your posture and correct all those imbalances caused by too much benching Nails your core too Take a look by Kelvin King, Jr December 10, 2016November 23, 2021 Tags Tips, Training Every time you walk into a gym, every guy is bench pressing. While the bench press is great, without balance it can lead to significant overdevelopment of the chest and underdevelopment of the back, which, in turn, can cause nagging injuries or pain. To reduce the risks of this happening, lifters and athletes need to strike a balance. The usual choice? The face pull. The traditional face pull provides both horizontal and vertical pressing, saving and reconditioning the rear deltoids, the rhomboids, and the external rotators. But there's another option with unique benefits. The Kettlebell Face Pull Begin in a normal standing position. Use an overhand grip, making sure that your knuckles are facing the ceiling. Make sure your posture is balanced with your abs drawn in through the concentric, isometric, and eccentric positions of the movement. Retract the scapula while pulling the kettlebell towards your face, holding each position for one second. Don't push your head forward to meet the kettlebell; bring it to you. Don't drop the elbows. Keeping the shoulders, elbows, and wrists in a straight line encourages a straight line with the upper back. The kettlebell face pull engages more of the lats, which makes it a great exercise that you may have been missing. Use a slow, controlled tempo. A slower pull provides better results. Your grip strength will get a boost as well. The kettlebell forces you to perform concentric and eccentric movements while managing the weight through a controlled pulling motion. It'll give your core a workout while reducing energy leaks through unwanted movements. If you have trouble performing the normal variation, use a staggered stance (one foot forward), bending the knees slightly for a stable base. Once you get comfortable, try the single-arm version. Kettlebell Single-Arm Face Pull Once you master the standing variations, progress to the half-kneeling position. Half-Kneeling Double-Arm Kettlebell Face Pull Half-Kneeling Single-Arm Kettlebell Face Pull The kneeling variations promote more core strength, balance, and resist lateral flexion. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Why Your Knees Perform Like Aging Water Fowl Knee pain got you walking real funny-like? Here's what to do and what NOT to do. It Hurts Fix It, Legs, Training Lee Boyce May 26 Training Tip An Unconventional Way to Improve Your Pull-Ups Do more pull-ups and do them with more weight strapped to your body. How? Use this cool training method. Back, Pull-Up, Tips, Training Drew Murphy June 29 Training Tip The Standing Barbell Rollout A bar takes the ab rollout to the next level. Try a wide grip to hit the chest and shoulders as well as the abs. Have a super strong core? Narrow the grip. Abs, Exercise Coaching, Tips Drew Murphy July 7 Training Tip Stop Leaning Back on the Deadlift If you finish your deadlift hyperextended, you're gonna have a bad day. Here's why. Tips, Training Will Davis December 31