Horizontal pulling exercises help to balance out all the sitting and rounded shoulders that so many of us suffer with in today's office based society. The additional pulling movement of the high pull makes the exercise even more dynamic than the kettle bell swing and far more cardiovascular.
Full body conditioning exercise using over 600 muscles per movement Highly cardiovascular without the need to move your feet Great for improving posture due to the horizontal pulling action Excellent full body fat burner due to both cardio and muscle activation Fun transitional exercise to add into your kettle bell circuits You achieve the benefits of the kettle bell swing but with the added bonus of the horizontal pulling movement and ramped up cardio.
As the high pull is very dynamic the smaller muscles have to work hard to keep the joints in correct alignment. You will achieve more benefits by mastering the one handed swing first than trying to use the high pull exercise.
Be aware that sweaty or greasy kettle bell handles may interfere with your grip and make this exercise really challenging. You can also set an interval timer to beep every 30 seconds and use that as your signal to change exercise.
Technique and forearm endurance are often a determining factor on the length of a set of High Pulls. Once mastered it adds a great variation to many kettle bell workouts and is excellent for improving cardio and full body conditioning.
Step 3: At the top of the motion, quickly pull the kettle bell back keeping it horizontal to the ground. Push the kettle bell handle back into the down swing quickly and repeat.
Tips & Safety: Maintain a tight core throughout the duration of the exercise. Innit Academy is the most comprehensive database of information related to Unconventional Training, a unique new form of fitness methodology that focuses on functional strength, conditioning, and agility using the most efficient means and tools possible.
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If you have any questions or issues with the verification process, please don't hesitate to reach out to Customer Service. Stand with feet hip-width apart, holding a kettle bell by the handle with both hands with an overhand grip, arms long.
B. Pullkettlebell up to chest, bending arms wide to sides and keeping wrists in line with forearms, pausing for 2 seconds at top. Take 3 seconds to slowly lower to starting position.
Stand with feet hip-width apart, holding a kettle bell by handle with both hands with palms facing each other, arms long. Hinge flat torso forward from hips to start.
Shift kettle bell into right hand and, with straight arm, pull weight laterally toward right and up to shoulder height with palm facing down. Start on floor in side plank on right forearm about an arm's-length away from a kettle bell, with left arm extended perpendicular from body and holding kettle bell handle with an overhand grip.
Keeping left arm straight, raise weight to over left shoulder (your chest will open and kettle bell will flip so bottom of bell is facing ceiling). Sit on floor with legs extended, holding a kettle bell by horns with both hands at chest, arms bent by sides.
Sit up, pressing weight overhead (biceps will hug ears). Stand with feet hip-width apart, holding a kettle bell by bell with both hands, arms extended in front of you at shoulder height.
Keeping arms straight, rotate weight toward right until hands are stacked. Start in plank position with right hand on a sturdy chair, box, or bench and left hand holding a kettle bell by handle with arm long and palm facing right.
Stand with feet hip-width apart, holding a kettle bell by bell with both hands at chest, arms bent by sides. Keeping torso still and arms straight, raise weight overhead until biceps hug ears.
For flatter abs and a faster metabolism, show your shoulder and back muscles some training love. “Most people have crappy posture, thanks to desk jobs,” says Matthew R. Steiner, the owner of Blueprint Health Studios in Destiny, Florida.
But if you strengthen your back and shoulders, some of those muscles pull back and down to help you hunch, which lifts your chest and aligns your spine, making you appear stronger, longer, leaner through your core, and more confident, Steiner says. Plus, your latissimi Doris, which span most of your back, are the widest muscles in the body.
Working these biggies will earn you a greater burn during your routine and help your body melt more calories 24/7. Steiner created this mix of kettle bell moves to sculpt every muscle in your back and shoulders from every angle.
“Focus on maintaining control through the entire range of motion of each exercise,” he says. And pick a weight that makes the last two reps of each set difficult to crank out.
In this video, our fitness instructor demonstrates how to do the Kettle bell Sumo Dead lift Highball, a variation of the dead lift that will also work your shoulders and arms at the same time. While it looks like a cannonball with a looping handle protruding at the top, it can easily be mistaken for an iron cast tea kettle on steroids.
It also happens to be growing in popularity, allowing athletes and those just trying to stay in shape to perform a wide range of specialized strength-building exercises with kettle bells. Kettle bell exercises were later popularized in the late 1800s by a Russian physician named Vladislav Kerensky, considered by many to be the country's founding father of Olympic weight training.
After spending roughly a decade traveling around the world researching exercise techniques, he opened one of Russia's first weight training facilities where kettle bells and barbells were introduced as a core part of a comprehensive fitness routine. By the early 1900s, Olympic weightlifters in Russia were using kettle bells to shore up weaker areas, while soldiers used them to improve their conditioning in preparation in combat.
But it wasn't until 1981 that the government finally threw its weight behind the trend and mandated kettle bell training for all citizens as a way to boost overall health and productivity. A-list celebrities such as Matthew McConaughey, Jessica Biel, Sylvester Stallone, and Vanessa Huygens have been known to utilize kettle bell workouts to strengthen and tone.
What distinguishes a kettle bell workout from training with barbells is an emphasis on a wider range of movement that involves several muscle groups. Whereas barbells are generally used to directly target isolated muscle groups, such as the biceps, the kettle bell ’s weight is away from the hand, allowing for swinging moves and other full body exercises.
Russian Swing: Standing with knees slightly bent and feet apart, hold the kettle bell just below the groin with both hands and with both arms straight. Also, since they're compact, portable and with many shops selling them for prices comparable to the cost of barbells, it might be worth it to just buy a set.
Which is why I’m excited to bring you this Kettle bell HIIT Workout in partnership with Schuyler Shoes and New Balance. I love a full body strength workout that ALSO raises my heart rate.
Cross-training is also great for injury prevention as you avoid putting the same stress on your joints and ligaments. I’m a big fan of cross-training and mixing up your workout routines.
Your body is smart, and learns to adapt to an exercise program within approximately six to eight weeks. One of the best ways to prepare your body for a marathon or race day is to cross train.
Provide muscular stability to better tackle inclines, declines and different running terrains. Just over one year ago, I ran a marathon in Haiti to raise awareness and funds for clean water.
I attribute my cross-training, like this kettle bell workout for women, as the reason I was able to finish the mostly uphill marathon. I’m using a 25 lb kettle bell in this video, which is heavy for me and made this workout very challenging.
If you don’t have a kettle bell you can always substitute one heavy dumbbell, I suggest 15-30 lbs. I’ll be sweating with you through each kettle bell swing, providing form cues and motivation.
One of the most frequently asked questions that lands in my Instagram messages is ‘what shoes are you wearing for this workout?’ I’m wearing these New Balance 880 Cross Training Shoes in this kettle bell workout.
They transition from shorter runs to strength training and group fitness classes with flexibility and comfort. The closest store to me personally is the newest Schuyler Shoes location, Maple Grove.
All words and opinions are my own; thank you for supporting Nourish Move Love; making the content you see on this blog possible. Shift your body weight into your heels as you press your butt back towards the wall behind you.
Drive through heels, as you powerfully press your hips forward, squeezing your glutes and swinging the kettle bell upward. Remember your legs, glutes and hips are doing the work, your arms are just a vehicle for moving the kettle bell.
Let the kettle bell descend, shifting weight back into your heels while again hinging at the hips and loading both the hamstrings and glutes to prepare for another rep.