Turbo Charged Kettlebells: High Pulls and Snatches
Guest Contributor - Yoga and Kettlebells
Turbo Charged Kettlebells is a 12-week kettlebell skill building program designed to challenge your precision and kettlebell abilities. Two of the primary exercises used are the double high pull and the double snatch.
Double High Pull
If ever there was an exercise that spotlights upper back development, the double high pull is it. This exercise, when performed with precision and accuracy will transform your posture and increase your work capacity.
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. Getting there requires not only a solid hip drive, but also control of the power generated to guide the kettlebells up to shoulder level. 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. It’s really less of a “pull” and more of a guided effort.
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 slight nuance makes the double high pull a top pick for Turbo Charged Kettlebells and beyond.
After your double high pull is dialed in, it’s time begin pursuing the double snatch. The double snatch has many variations and different styles depending on what source you are looking to for information. 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 act of pulling the kettlebells back to the rack position before initiating the next rep is sometimes called a “half snatch.”
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.
Hike two kettlebells back between your legs and stand up explosively into a double high pull. 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. Then decelerate the kettlebells into a double overhead position. Finish by pulling both kettlebells into the double rack position. From here, hike the kettlebells back again and repeat.
Let each phase of the exercise be a distinct and sharp movement all on its own. 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.
A Progression for Practice
Try the following 4-week progression, integrated into your regular workout, to practice the high pull and snatch in preparation for the full 12-week program launching in September. Rest as much as needed between sets, focusing on precision.
Apply these introductory progressions slowly over time for long-term sustainable impact. Stay tuned for the full Turbo Charged Kettlebells program to take these basic progressions to the next level and integrate your skill with incredible strength and conditioning protocols.
Having trouble with that kettlebell snatch? Here's a deep dive into the technique:
This article was originally published on Breaking Muscle US.