The kettlebell high pull is an exercise that is often overlooked but is a great way to increase total body power, strength, and explosiveness. Here are three tips to help you master this movement:
1. Keep your shoulders down and back. This will help you maintain good posture and prevent any unnecessary stress on the shoulder joint.
2. Use your hips and glutes to propel the kettlebell upwards. This will help you generate more power and increase the effectiveness of the exercise.
3. Keep your core engaged throughout the entire movement. This will help you maintain stability and protect your spine.
The kettlebell high pull is a complex movement, but with a little practice, you can master it. This article provides three tips to help you improve your kettlebell high pull. To get even more out of your kettlebell workouts, specifically if you are over the age of 50, check out my new Lifetime KB Fitness program. It’s on sale this week at the link below:
The Turkish Get Up (TGU) is one of the most popular kettlebell exercises, and for good reason. It’s a total-body movement that trains glutes, hamstrings, quads, and shoulders while improving shoulder stability.
However, this exercise can be challenging for some people to master, especially if they lack shoulder or hip mobility.
In this article, we will explore some alternatives to the TGU that can help you better achieve your fitness goals.
*If you want help in learning the basics of safe and effective kettlebell training in a way that’s customized just for you, apply for one of the remaining spots in my 1:1 kettlebell coaching program at the link below:
The full Turkish get-up goes from lying on the ground to a standing position with a kettlebell overhead. With the half get up, we’re just practicing the first half of the movement.
Start with the kettlebell right at the shoulder. The hand goes right through the handle of the ‘bell, pull it up to the frame, and rolls to the back.
Punch the kettlebell up towards the ceiling. You want it right above your shoulder. Elbows locked out, shoulders sucked down into the socket. Your shoulders should be nice and stabilized and your lats are engaged. All those muscles that surround the shoulder should be nice and tight.
Right heel, same leg as your arm is up. Your right heel is up towards the right glute and your left leg and hand are out. Drive through the right heel and punch up towards the elbow. Push the right knee out with your belly button up towards the ceiling. Corkscrew with your bottom shoulder towards the floor and come back down.
The Turkish Get Up is a highly beneficial movement, but sometimes things like injuries, poor flexibility, or plain old lack of coordination / athletic ability can make the exercise a challenge.
Try one (or all) of the alternative moves in today’s article for similar benefits!
If you want help in learning the basics of safe and effective kettlebell training in a way that’s customized just for you, apply for one of the remaining spots in my 1:1 kettlebell coaching program at the link below:
Check out this Kettlebell + Bodyweight Hybrid Strength Workout!
It’ll give you a taste of what to expect in one of our 28-day Kettlebell Challenges. We do a written version of each workout that spells out the exercises, recommended weights to use, and other details… plus I do a full video walk-through of each and every session (like this one), demoing the moves and going over tips and tricks that will help you get the best results in the least amount of time!
1 – “3/7” sets – Single Arm KB Press Start with 3 reps of single arm kettlebell presses per side. Rest for 15 seconds. Perform 4 reps of single arm kettlebell presses per side. Rest for 15 seconds. Perform 5 reps of single arm kettlebell presses per side. Rest for 15 seconds. Perform 6 reps of single arm kettlebell presses per side. Rest for 15 seconds. Perform 7 reps of single arm kettlebell presses per side. Rest for two to three minutes, then repeat two more times for a total of three rounds.
2 – Do as many reps as you can of the first exercise in 45 seconds. Rest for 15 seconds. Do as many reps as you can of the second exercise in 45 seconds. Rest for 15 seconds. Repeat for four sets of each move total:
Side-loaded / “suitcase” kettlebell split squat (22.5 sec per side) – add weight this week!
“3 way” push up (wide / narrow / regular) – switch positions each rep
3 – “3/7” sets – KB goblet squat
Start with 3 KB goblet squats. Rest for 15 seconds. Perform 4 KB goblet squats. Rest for 15 seconds. Perform 5 KB goblet squats. Rest for 15 seconds. Perform 6 KB goblet squats. Rest for 15 seconds. Perform 7 KB goblet squats. Rest for two to three minutes, then repeat two more times for a total of three rounds.
4 – Do as many reps as you can of the first exercise in 60 seconds. Rest as little as possible, moving directly to the second exercise. Do as many reps as you can of the second exercise in 60 seconds. Repeat for four sets of each move total:
Mountain climber from low plank position
Skaters – short hop / big hop; alternate each round!
Today’s kettlebell boot camp workout is a high-intensity, full-body workout that uses kettlebells to create a metabolic response that burns fat and sheds pounds!
This type of workout is particularly beneficial because it simultaneously works the muscles and the cardiovascular system, making it a great choice if you’re looking to lose weight or improve your overall fitness level.
In just 30 minutes, you can achieve results that would take hours at the gym!
First, watch today’s video and practice your kettlebell form a bit. Then, try the workout below:
1 – Perform as many reps as you can of each exercise in 40 seconds. Rest 20 seconds between exercises. Rest 45-60 seconds between rounds. Do 3-4 rounds total:
A – KB high pull (beginner) / KB snatch (advanced) (20 seconds per side) B – regular push ups (beginner) / spider push ups (advanced) C – KB tactical lunge (alternate legs each rep) D – single arm KB rows (beginner) / single arm KB rows from “Warrior III” position (advanced) E – squat jumps (beginner) / lunge jumps (advanced)
2 – Set your timer for 5 minutes. Alternate:
A – 3 1/2 Turkish get ups – right side (beginner) / 1 full Turkish get up – right side (advanced) B – 3 1/2 Turkish get ups – left side (beginner) / 1 full Turkish get up – left side (advanced)
If you are looking to:
– Rapidly shed body fat – Build lean muscle and improve your total body conditioning, all at the same time – Learn the basics of safe and effective kettlebell training in the process
Stay tuned for our upcoming 28-day Kettlebell Boot Camp Challenge, registration opens later this week!
1 – Learn the basics of safe and effective kettlebell training
2 – Gain strength and lean muscle
3 – Help the client lose up to 12 percent of their current bodyweight over 12 weeks
Mastering the basics of good form is SO key to avoid getting injured AND to make the best possible progress towards your goals!
Today we’ll zero in on one common mistake – gripping the kettlebell in rack position.
I cover three tips in the video below on how to get it right – why there is “no wrist” in KB training; exactly where the handle should be placed in your hand; and how to “become one” with the kettlebell.
This is specifically for people who are looking to add:
Structure to their workouts
Structure to their nutrition
Reduce stress levels
Get in shape without getting injured
Again, I would be working with you personally to design your KB workouts, customize your meal planning, and coach you to learn the basics of safe and effective KB training, gain strength, and lose up to 12 percent of your bodyweight over the next 12 weeks.
Click the link below, watch the video, fill out the interest form, and I’ll get back to you ASAP:
— Drop up to one full clothes size in the next 28 days — Burn up to 1000+ calories in a single workout — Get the full personalized nutrition plan AND the support you need to stay accountable — Get my full HIIT Extreme program AND 12 full-length follow-along kettlebell workouts from the database previously only available to personal training clients – both 100% FREE as bonuses for signing up today
We are going to harness the fat-torching power of KBs, combine them with solid nutrition AND the support you need to succeed. Details and register now at the link in my bio!