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Transcription from the Audio
The next exercise in this challenge is the high pull. So we’re done the swing first. Now we move into the high pull exercise. Now, the high pull gets all the same benefits as the swing except we’re going to work the upper back as well as we get this pull movement in. It’s also a little bit more cardiovascular demanding as well. So it’s going to really crank that heart rate up, especially after you’ve just done those swings.
So, if we look at it sideways on, we perform the swing to here. This is exactly the same movement, using those hips. Once the kettlebell gets up to horizontal, keep the wrist nice and tight, arm straight, and we pull back the kettlebell. As soon as it’s back as far as your mobility will allow, you then push the kettlebell back down and into position, and then you repeat. It will look like this. Most important thing, keep that elbow up, keep the wrist nice and tight. Watch the kettlebell doesn’t flip and hit you in the face. That’s not going to happen, but just be very careful.
Okay, let me show you what it looks like with the kettlebell. So, bell starts in front of us, a big hike up, and then we pull with a nice tight wrist. Tight wrist. Pull and push. Pull and push. So that’s the kettlebell high pull. You’re going to perform 20 on one side, take it down into a regular swing, change hands just like you would with the regular single-handed swing, come back down, back up, and change into the high pull.
So you want to try and achieve a flow here. So you’ve gone single-handed swing, single-handed swing, high pull, high pull. If you can, try not to put the kettlebell down between all these exercises, but if you feel like you’re struggling, by all means, pop that kettlebell down and break it up into reps of 20.