[This movement IS NOT the Sumo Deadlift High Pull used at Crossfit. Please read carefully]
In Eddie Kowacz’ words-
It’s all about training the Posterior Chain and the Swing High Pull is one of the most effective and efficient training movements that you can do, IMO …..as far as sports performance goes. Great for conditioning and explosiveness…..both key factors in the Martial Arts.
The high pulls are done by swinging the kettlebell between the legs and then reversing direction and exploding upward with elbows up and out and the handle of the kettlebell slightly above chin level.
Take 1 end of the band loop it over the KB handle and simply stand under the other end using your stance of
choice. Of course, the wider your stance the more resistance felt throughout the entire ROM.
Feel free to add plates ( duct tape ) as necessary. 5 lb plates fit well.
However, first try it with the 88 + mini band to get a feel for the return groove motion. Slightly different groove and feel.
When I use a band for this drill, I use an explosive but yet safe and controlled motion. I like 10 sets of 3 reps using not more than 60 sec. rest break between each. This is a dynamic drill and it’s purpose is to develop power. It is not intended as solely an endurance/strength workout, but it can be used as one providing you make some adjustments in volume. (it’s better to use higher reps for that) Also, don’t use the band with this drill more than 2X a week, preferably only once.
Sample from Eddie’s training-
KB High Pulls done using 150 lber + 30 lbs chain for 10 sets of 2 reps.
60 seconds rest between sets. All pulls done to at least chin height.
Swing High Pulls done using 150 lb KB for 10 sets of 5 reps. 30 seconds rest used between sets.
Sometimes I do the high pull drill for 1 near max single set of 25 reps , 3-5 sets of 10-12 reps, or the above. This is the only high rep ballistic KB drill that I do.
My other 2 KB Ballistic drills are 1 Arm Heavy Swings and 2 KB Dead Cleans ( from outside the knees ) Nothing above 5 reps! Many ways to train with KBs. If it “works” for you, it can’t be wrong!
KB Swing High Pulls using 190 lber. ( 150 + 2 20 lb leg weights )
12 sets of 3.
15 min break
One set same drill using 150 lber for 20 reps