How to Master the Kettlebell High Pull. As the kettlebells fall from beside your head, direct them back between your legs like the hike pass of the Swing. If you continue to use this site we will assume that you are happy with it. 1. This exercise, when performed with precision and accuracy will transform your posture and increase your work capacity. The Double Kettlebell High Pull is an important exercise for learning the Double Kettlebell Snatch. Now we move on to the kettlebell high pull. This is a great shoulder exercise yet has all the benefits of the swing. It teaches you how to drive with your hips and “float” the kettlebells up in the air. Hike two kettlebells back between your legs and stand up explosively into a double high pull. Let Charlie Fields, RKC teach you the dynamic kettlebell high pull. 3. The descent of the double high pull demands an adaptive eccentric contraction, meaning that your muscles must lengthen while contracting in order to decelerate the kettlebells. This style places less strain on the low back, keeping you free from injury as you accumulate volume over the course of the full 12-week program, and it forces you to emphasize good technique rather than slamming out as many reps as possible. The double snatch of the Turbo Charged Kettlebells program is composed of a double high pull that finishes overhead, with a pause at the lockout, followed by pulling the kettlebells back down into the rack position. Want more? Nothing in the real world is perfectly balanced. Transcription from the Audio. The bottom position is exactly the same as the swing and the clean, but the real magic lies in the top position and the transition. 10 reps each side. For this one, my athlete is doing three reps per exercise. A double-kettlebell front squat is just as difficult as a barbell front squat. Then decelerate the kettlebells into a double overhead position. The act of pulling the kettlebells back to the rack position before initiating the next rep is sometimes called a “half snatch.” The kettlebells should float up by the side of your head. The Double Kettlebell High Pull is an important exercise for learning the Double Kettlebell Snatch. 2. 1. You have to subtly shorten the arc of the kettlebell path by bending your elbows and intentionally drawing the kettlebells back before returning along the same path. I set my timer to 30 second intervals. After your double high pull is dialed in, it’s time begin pursuing the double snatch. Training with offset loads stimulates muscle growth better and helps you reach all training goals faster (outside of competitive kettlebell lifting). The double snatch of the Turbo Charged Kettlebells program is composed of a double high pull that finishes overhead, with a pause at the lockout, followed by pulling the kettlebells back down into the rack position. With kb’s you target muscular endurance, strength, power, coordination, and neuromuscular efficiency. Overhead Kettlebell Squat 5 x 5/5. Instead of floating the kettlebells and then returning, punch both fists through as you aggressively rotate the handles around the main body of the kettlebells. Filters to help you find the right workout, right when you need it. The double snatch of the Turbo Charged Kettlebells program is composed of a double high pull that finishes overhead, with a pause at the lockout, followed by pulling the kettlebells back down into the rack position. The double snatch has many variations and different styles depending on what source you are looking to for information. Getting there requires not only a solid hip drive, but also control of the power generated to guide the kettlebells up to shoulder level. What it does: Primarily strengthens the traps, deltoids, and core muscles … Primal Swoledier, shares a total-body workout that uses two kettlebells and a pullup bar to push you to your limits. It teaches you how to drive with your hips and “float” the kettlebells up in the air. Bent over Double Hand High Row; Bent Over Single Arm High Pull to Swing ... clean and snatch but also allow you to incorporate other momvents such as presses and high pulls. Step 1: Place a kettlebell about a foot in front of you. Check out these simple workouts and fun exercises that can be done at-home with makeshift or no equipment at all. Review the demo video and the pictures often to solidify the positions in your mind, which will translate to smoother and sharper reps as you practice. One arm Kettlebell Hang clean 5 x 10 / 10 . The kettlebell suitcase row has similar benefits to the bent over row except … Be sure to master the kettlebell jumping lunge without a kettlebell before adding it to your workout. Two of the primary exercises used are the double high pull and the double snatch. You can add some bodyweight exercises or TRX exercises for the „pump“. Kettlebell Farmer’s Walk. A. Try watching this video on www.youtube.com, or enable JavaScript if it is disabled in your browser. Experience on our website, direct them back between your legs like the hike pass of the most CrossFit-style... > 1 high pull is an important exercise for learning the double kettlebell snatch seconds,! Left x 5 Chains or multiple sets of 1-3 reps. or Pavel Total. Of your head, direct them back between your legs and stand up explosively into double! Cookies to ensure that we give you the best experience on our website kettlebell ( about... 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