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Train

A Heavy Ground-to-Overhead KB Complex

Greg Walsh demonstrates an unusual kettlebell progression to diversify to your ground-to-overhead routine.

Greg Walsh

Written by Greg Walsh Last updated on May 13, 2017

Ground-to-overhead movements like snatches, clean and jerks, and thrusters are all excellent full-body strength and conditioning exercises. But if you find yourself looking for a little more variety, check out the full range kettlebell high pull.

The complete movement can be split into a progression which consists of three components:

  • Deadlift
  • High pull
  • Full range high pull

Breaking the movement into those three parts and performing them as a progression allows you to train the deadlift- and clean-style pulls in a single sequence.

Weight and Reps

Select a weight and rep count that will challenge you, but still allow you to maintain proper mechanics. Since the deadlift is the strongest of the three components, you’ll be able to handle more repetitions in that portion. A 7 deadlift, 5 high pull, 3 full range high pull complex, for instance, will help to balance the difficulty of the three portions of the movement.

Once you have the mechanics of the movement dialled in, train heavy. This complex brings you a boatload of stimuli, but the effect is only maximized if you use a kettlebell that challenges your strength.

You can follow my Subervise Fitness Training Program and work on a mixture of kettlebell, bodyweight, and mace techniques mixed in with traditional weightlifting practices.

Greg Walsh

About Greg Walsh

Greg Walsh is a product of counter-culture, and remains immersed in it to this day. The discovery of BMX bike riding and hardcore music in early adolescence opened a door of questioning and critical-thinking that has paved the way for everything since. Action sports, hardcore music, martial arts, and strength and conditioning have all proven to be lifesavers, not simply pastimes, and contributing to each in the best ways humanly possible is Greg’s daily mission.

Wolf Brigade is headquartered in Rochester, New York, and is the product of Greg's lengthy training experience and varied physical backgrounds. Their website chronicles and details daily training, and contains hundreds of videos, pictures, quotes, and pieces of writing. Greg’s non-fitness writing website, War of Attrition, accepts subscribers and his first novel, Theft of the Age, will be available everywhere in the fall of 2015.

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