A Heavy Ground-to-Overhead KB Complex

Greg Walsh

Coach

Strength and Conditioning

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. 

 

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