10 reps each side
Transcription from the Audio
Now we move on to the kettlebell high pull. The kettlebell high pull is very similar to the single-handed kettlebell 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.
Let me show you sideways-on how it works. So, just like the single-handed swing, wrist is going to come to inner thigh. You’ll look down at 45 degrees. Snap forwards with the hips. Arm comes up to chest height. Then with a nice, tight grip, pull the kettlebell back towards us with a straight arm, high elbow. Push the kettlebell back, forward. Absorb the weight with our heels, hamstrings, and our buttocks, then we drive back for the second repetition.
So, let me give you a demo of a couple. Start with the kettlebell in front, nice flat back. Load those heels, off we go. Nice tight wrist, high elbow. And that’s the kettlebell high pull. So the previous exercise with the kettlebell single-handed swing. 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. After your 10 high pulls on the right side, you change. You perform 10 high pulls on the left-handed side.
So it’s going to be tough because you’re building up from those swings, and then into the high pulls. And next we’ve got another explosive exercise to keep on moving forward and building that heart rate.