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. The kettlebellhigh pull exercise lends itself beautifully to be used with other kettle bell workouts.
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 Highballs.
The kettlebellhigh pull exercise is a highly effective full body movement. Once mastered it adds a great variation to many kettle bellworkoutsand is excellent for improving cardio and full body conditioning.
Instead, novices to the mature version of the exercise will have the ability to work on hip-rhythm and the motion they'll eventually use to toss weight skyward. “The move has explosive hip action like a snatch, but it won't bang your wrist when your technique is not that great,” said Saladin.
Try the kettlebellhigh pull if you'reworkingup to a full snatch, or use the move to build power and coordination in your typical workout routine. Brett Williams, NASA Brett Williams, a fitness editor at Men's Health, is a NASM-CPT certified trainer and former pro football player and tech reporter who splits his workout time between strength and conditioning training, martial arts, and running.
The kettlebellhigh pull is an excellent exercise for developing coordination, explosive power, strength, cardiovascular fitness and building additional calorie burning muscle mass in the posterior chain, biceps and shoulders. Before you start doing the kettlebellhigh pull, it is advisable to make sure you are competent in performing the one arm kettle bell swing.
Develops functional movement and strength that can be transferred over to other activities. Develops more efficient transfer of movements through different muscle groups through kinetic linking.
Improves explosive power, strength and cardiovascular fitness simultaneously. Grab the kettle bell in one hand, maintain a stance just over shoulder width, have the thumb of your hand holding the kettle bell pointed towards your inner thigh.
At the conclusion of the first half of the swing, use the muscles in the upper back to pull the shoulder and elbow of the arm holding the kettle bell back. Once the arm touches your inner thigh perform a hip hinge motion to decelerate the kettle bell and end the second half of the repetition.
Use momentum and kinetic linking to power the movement of the kettle bell. Make sure you master the swing before moving on to the kettle bell high pull.
Step 3: At the top of the motion, quickly pull the kettle bell back keeping it horizontal to the ground. Tips & Safety: Maintain a tight core throughout the duration of the exercise.
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Because of the repetitive nature of the snatch, (which ends with the kettle bell in a locked out position overhead with your arm extended). Even with the best form, it still puts you at a great risk of injury than the kettlebellhigh -pull.
Training is supposed to aid in your performance, helping you to achieve the best possible position to be success in your sport. In short, the kettle bell snatch and high -pull are more similar than they are different.
The kettlebellhigh pull is very similar to the single-handed kettle bell swing, except we add a little pull in the top, which means we get all the benefits of the regular single-handed swing, but we also start to activate a lot more muscles at the back of the body, too. Then with a nice, tight grip, pull the kettle bell back towards us with a straight arm, high elbow.
Absorb the weight with our heels, hamstrings, and our buttocks, then we drive back for the second repetition. Start with the kettle bell in front, nice flat back.
Nice tight wrist, high elbow. So, you would change hands after the turn of the single-handed swing, and then you’re going to move straight into the high pull.
And next we’ve got another explosive exercise to keep on moving forward and building that heart rate. Blue Three weeks of high rep kettle bell snatches maintainedgeneralstrength and increased sprint-based work capacity.
Background and Study Design We conducted a 3.5-week Mini-Study using remote lab rats to test the transferability of high repetition kettle bell snatches to max effort strength, strength endurance and sprint-based work capacity. The next day the lab rats completed a 90-second kettle bell snatch assessment (women @ 12 kg, men @ 16 kg) for reps.
One note … a handful of the male lab rats completed more than 50x reps during their initial 90-second Kettle bell Snatch Assessment. The lab rats were not allowed to complete any other fitnesstrainingduring the 3-week study period.
Thegeneralfitness area which did show significant improvement was the 3-minute prone to sprint assessment. Monday and Thursday’s assessment-based kettle bell Snatch intervals carried a solid work capacity punch.
The study results indicate that work capacity gained doing kettle bell snatches transferred to another mode (shuttle sprints). Not surprisingly, the greatest area of improvement (17.8%) was in the 90 second kettle bell snatch assessment.
The kettle bell snatch is a unique loaded exercise as it can be completed in high repetitions, is a total body movement, and brings with it a work capacity and potentially, endurance, component when completed in high repetitions. However, the transferability of fitness improved doing high repetition kettle bell snatches is limited.
For the coach, the kettle bell snatch is an incredibly versatile exercise … it’ takes only one piece of equipment, needs only a 3-square foot area, and can be completed by athletes recovering from injury … indeed I personally completed this study (sans the strength and prone to sprint assessments) while recovering from a full hip replacement). Several of this study’s lab rats reported struggling with hand tears, and we don’t recommend doing high rep snatches without wearing gymnastic straps or similar hand protection.
Athletes who scored more than 50 snatches on the original 90-second assessment were asked re-assess at a heavier kettle bell. We’ll likely not repeat this full study, but if we used the 90-second assessment and progressions in future programming, will use the 40+ rep standard for bumping up kettle bell size.
In the future we’ll do a similar study and replace the kettle bell snatch with high repetition barbell clean and presses, sandbag get ups, Curtis P’s or another total body exercise which carries a significant work capacity hit.