A Heavy Ground-to-Overhead KB Complex
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:
- 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.
Other Creative Kettlebell Training Videos:
- Joint Safe Strength and Conditioning With Kettlebells
- Strength, Coordination, and Power With Kettlebells
- Strength and Endurance With Kettlebell Complexes
- New on Breaking Muscle Today
Teaser photo courtesy of Greg Walsh.