A hip pop at the end of the movement enables the kettle bell to “float” in midair for a moment. A notable difference between a kettle bell swing and a high pull is the bell's proximity to the body.
In the swing, the bell begins close to the body but reaches a full arm's distance away at the end of the move. That straight upward trajectory is performed with elbows bent, keeping the bell closer to the body.
In a high pull, however, the shoulders, scapular area and muscles surrounding the elbows, in both forearms and upper arms, also need to work dynamically to complete the movement. If you want to maintain a balanced and injury free body then using kettlebellpushpull workouts is the solution.
Our first kettlebellpushpull workout starts out with two very important exercises, the row and the push up. The format for this workout is very simple, perform one exercise after the other and then take a rest before repeating.
Beginners should start out with a lighter kettle bell and perform more repetitions whereas those more advanced can increase the weight and reduce the reps. Lean forward approximately 45 degrees and keep your weight back on your heels to load the hamstrings.
The regular push up is a very underestimated exercise for building the chest, shoulders and core muscles. Ultimately the push up is a moving plank exercise so the core needs to be braced throughout and a straight line created from the shoulders to the heels.
If you struggle to keep your body in a straight line without your hips dropping towards the floor then you should practice the plank / shoulder taps exercises instead. When performing the push up the elbows should fold back along your body rather than out to the sides.
The second exercise, the push press, is used to develop brute strength and adds some serious muscle to the shoulders and upper body. This kettlebellpullpush workout is performed as a superset meaning that you complete both exercises one after the other before taking a short rest and then repeating.
The body needs to be held in a perfect straight line throughout the movement from shoulders to heel. A weak core or an inability to stabilize in the top push up position will only lead to lower back issues.
A safer way to perform this exercise is to use just one kettle bell and have the other hand on a box, bench or, my favorite, a Paraclete. The kettlebellpush press is the ultimate strength and muscle builder for the upper body.
During the push press the knees are bent very slightly before they are locked out and the buttocks squeezed tightly. The initial pop or momentum that you get from the slight squat enables you to press the kettle bell more easily from the bottom position.
You will be activating most of the muscles in your body with this workout while at the same time balancing pushing and pulling movements. The kettle bell snatch offers a full body exercise that is predominately a pulling movement.
Whereas the Turkish get up is a stabilization pushing exercise that will strengthen your whole body and improve your mobility. The kettle bell snatch is a full body explosive exercise that is based on a pulling movement pattern.
As the snatch is based on the dead lift movement most of the power comes from the hips to start the momentum of the kettle bell. At the top of the exercise punch your hand through the handle to stop the kettle bell flopping over and hitting the wrist.
For those that really struggle with the downward part of the exercise the kettle bell can be lowered slowly as if coming down from an overhead press. As you work your way through the various positions of the exercise you will notice your stabilizing muscles as well as your mobility is challenged.
Deficiencies that are highlighted during the kettle bell Turkish get up will be magnified in other areas of your movement and daily life. KettlebellPushPull workouts are an excellent choice for balancing out your body and ensure that you do not over train one particular area more than the other.
If you have ever had the chance to see a full biomechanical video of a Squat (or other movement like a dead lift) you have seen the blue arrows on the screen. Now that might be causing a bit of headache at the moment since the dead lift and swing are typically called a pulling exercise.
Ground reaction forces are typically only talked about during sprinting and jumping, but they are still very relevant in exercises like the dead lift and swing. During these exercises if your intent is to pull up you are like the boxer that loses punching power when they are suspended in midair.
Martial artist and boxers take advantage of ground reaction forces with every punch and kick. The perfect visualization to go with this maxim is that I want you leave 1" deep footprints in the ground when you dead lift and swing.
Top position of the dead lift where my intention is still to continue pushing my feet through the ground. Top position of the swing and note the direction of force and alignment of the body.
Tip: Notice the straight line from ear to ankle and the connection of the arms to the body. Take video or pictures of your swing and note whether you achieve this alignment or if you are leaning back.
Can someone give me a workout that I can do daily with swings and push-ups sets and reps ? Q+D has push ups and swings and there's some randomization of sets and reps by Dice rolling if you like.
Instead of TGU, replace push ups as your whole body pressing / tension movement, with one arm, one leg push up as the ending progression. Instead of TGU, replace push ups as your whole body pressing / tension movement, with one arm, one leg push up as the ending progression.
I think I'll add it to my SAS routine since I do Taegu with the bell held like in Goblet Squats.