“Sports specific†is one of the most commonly used catch phrases in the MMA industry these days. Countless trainers are tagging this label to their training techniques. This definitely applies to the kettlebell industry as well. Just type in “kettlebell training†on YouTube and see what comes up. You are sure to find countless kettlebell practitioners performing snatches and jerks while professing the effectiveness of these techniques. I beg to differ. Although these exercises are great and may help with conditioning levels to a certain extent, there is never an instance in a combat that resembles either of these movements. There is a definite trend in the kettlebell industry. The current trend seems to be more “Giveroy Sport†oriented all the time. The Jerk and the Snatch exercises are staples of GS.
As a former professional fighter and now a full time MMA/fitness coach, my goal is to help my students achieve their fitness and competitive goals. Therefore, Snatching a kettlebell 100 times serves little purpose in my training regime. Although traditional kettlebell exercises are excellent for strength and conditioning, exercises that mimic fighting are more ideal. The High Pull is a traditional kettlebell exercise that is extremely effective, yet notoriously overlooked in this industry. From the instant I was taught the High Pull, I thought to myself, “Wow! This is just like throwing an overhand right!!â€
The pulling and punching aspects of the High Pull make for an explosive and effective exercise. This underused movement has many applications that can aid one in combat-oriented sports. As I previously stated, it resembles a punch called the “overhand.†Just watch a few Chuck Lidell fights and you can see this punch in action. The pulling aspect is something continuously used in combat sports. Double leg take downs, arm drags, and Thai clinches are a few examples that require a pulling action. The explosiveness of the High Pull makes it an anaerobic movement. MMA is a sport that requires this anaerobic conditioning. Doing 100 Jerks at a slow pace for five minutes is more of an aerobic workout than anything. As a combat athlete, performing explosive movements in short intervals are more applicable. This makes the High Pull an extremely useful tool for MMA training.
There are not many movements that involve multiple muscle groups in one fluid movement like the High Pull. Let’s break down this drill. The first part of the movement resembles the swing, so it involves the entire core. When the pulling aspect comes into play, your lats, biceps, and rear deltoids are activated. The punching movement involves the pecs, triceps, and frontal deltoids. During the punching and pulling aspect of the High Pull, the kettlebell is “suspended†in the air. This requires tremendous grip strength which targets all of your forearm muscles.
In summary, the High Pull is one of the most sport specific traditional kettlebell exercises available. This often overlooked drill can heighten the game of combat athletes if implemented into a conditioning program. Practice the High Pull in its many variations including the one-handed, alternating, and double kettlebell forms for maximum results. I will be discussing new variations of High Pull from my Combat Kettlebell System in future articles. So stay tuned! In the meantime, do not neglect this powerful exercise!
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This article was featured in the December 2010 Issue of the My Mad Methods Magazine. The article "The Kettlebell High Pull: The Most MMA-Specific Exercise?" was written by Joey Alvarado. You can purchase this article by Clicking Here. |
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Joey Alvarado is the owner and head trainer of Socal MMA Fitness based in East Los Angeles, California. Joey Alvarado is a former professional MMA fighter and competitive grappler, and the developer of the Combat Kettlebell Systems, a unique blend of Jiu Jitsu bodyweight exercises and newly developed kettlebell exercises. Find out more. |
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It is my first trip to your site. So far it looks like I will spend some time here.
When I was doing some snatch training last year, I would interleave the high pull. I am not a fighter but enjoy this type of training. I just wanted to say that because of your article I am going to start using the high pull again.
Regards
Anthony