Don’t let the picture scare you off, but it is a great illustration of the explosive power created from an impressively executed high pull. Notice the flexed glutes, high elbows, and heel lift created.
Lifting weights can be intimidating and many seasoned lifters shy away from “Olympic” movements. To help de-mistify and encourage these explosive coumpound lifts we are going to start with my favorite and a great beginning lift for any age or ability.
The high pull is the first phase of the more complex snatch, and much more dynamic than the upright row. This is one of the first lifts I taught my wife, who had no background in strength training. I like teaching beginners the single arm dumbbell or kettlebell version. I simply start with the upright row keeping the elbows high, and add a dip and jump phase, with emphasis on hip snap. This will engage the entire body, increase power transfer, and promote coordination. Let me know if you have any questions.
2 Comments to “Kettlebells : High Pull”
The high pull is nonsense, as you notice the professional lifter is not doing a high pull b/c the hands are not even pulling the bar up anymore, the only thing that got that bar up and moving was the aggressive jump and shrug. Notice the fingers on the bar are hardley touching the thing b/c at this point the arms are loose and relax and are about to shoot underneath.
You may teach the high pull to get an understanding how the bar moves, but it is never acutally done in the lift itself.
Thanks for the comment. The first phase of the snatch is in fact the jump shrug. I think the jump shrug is terrific, I just have found it to be a little awkward for beginners, and that for some reason they tend to learn the high pull much faster.