Here’s a video of one of my favorite, secret exercises: the two-hand kettlebell high-pull swing. I filmed it just this morning and didn’t even bother getting out of my bathrobe.
The point of the 2-hand kettlebell high-pull is to 1) add aggression to your swings, and 2) extract benefits that normally would be associated with cleans and snatches (more bicep and lat engagement, etc) without 3) performing the traditional overhead swing, which often causes people to cramp at their shoulders and compensate by leaning back, over-arching, etc. The exercise is pretty much all upsides, except that it looks weird.
The secret to performing this exercise well is to start with an explosive kettlebell swing, then subtly begin crooking the elbows to redirect the kettlebell upward. This slight action of redirection lights up both the lats and biceps, so don’t be surprised if these muscle groups are sore alongside your hamstrings and glutes the next day.
As for practical matters, here’s a workout I recently did using the 2-hand kettlebell high-pull. Start by performing an aggressive set, knocking out as many high-quality reps as possible. But don’t set a rep number beforehand; rather, cut the set whenever power noticeably diminishes. That is, whenever your reps start slowing down or “feeling lazy”, the set is over. For me, using a 28kg, that was typically between 15 – 25 reps. The number shouldn’t be that high if you’re really putting as much oomph into every swing as possible, which is the goal. After each set rest as much as need (but as little as you need!) to feel recuperated enough to hit the next set with maximal vigor. Repeat for 20 minutes, adding in push ups or hanging leg raises as desired between sets of swings.
Strong ON!
– Pat
For 101 FREE Kettlebell Workouts Go Here: 101kettlebellworkouts.com