Kettlebell Training… DMC High Pull Combo.

Our latest kettlebell routine is the DMC “High Pull” Kettlebell Combination Lift.

We advise that you have a decent knowledge of how to use kettlebells to do this routine.

There are other less complicated routines in the Movement & Mechanics section 

We love training with kettlebells and have done since 2009.

All the DMC Fitness Crew are Certified Kettlebell Teachers with the IKFF. Davie, Julie, Grant and Pablo have all competed nationally in Kettlebell Sport with Davie, and Julie competing internationally at the IKFF Detroit Open.

As always make sure you are fully warmed up and hydrated before you begin.

The exercises are as follows.

1- Swings

Muscle groups: – Gastrocnemius, hamstrings, glutes, erector spinae, trapezius, abs, forearm flexors

Our teaching points:

  1. Feet shoulder width with toes out slightly
  2. Swing bells through legs making sure wrists kiss the top of inner thigh
  3. Push through heels and squeeze glutes, building momentum until bells come up to chest height

Most common faults:

  1. Feet not wide enough
  2. Wrists touching too far down the thigh
  3. Not enough backswing

Example of correct technique below

2- High Pulls

Muscle groups: – Gastrocnemius, hamstrings, glutes, erector spinae, trapezius, abs, forearm flexors, rear delts, biceps, brachioradialus

Our teaching points:

  1. Build momentum of the height of bells up to eye level
  2. Once up to eye level, pull elbows out to shoulder height in quickly with hands parallel to the floor
  3. Quickly re-turn hands and swing through legs

Most common faults:

  1. Bells not been swung up high enough
  2. Not getting arms out to side quickly enough (shoulder height)
  3. Not turning hands to horizontal

Example of correct technique below

3- Split Squats 

Muscle groups: – Quads, hamstrings, gastrocnemius, glutes, adductors, erector spinae, abdominals, trapezius, lats

Our teaching points:

  1. One foot forward, one foot back in a long stride length with back heel pointing to the sky
  2. Back straight with head up
  3. Kiss back knee off the floor by pushing through the front heel

Most common faults:

  1. Not enough distance between front and back leg
  2. Front knee going too far over front toes
  3. Body folding halfway through the movement

Example of correct technique below

4- Push Press

Muscle groups: – Gastrocnemius, soleus, deltoids, triceps, trapezius

Our teaching points:

  1. Keep bells close to body and bend knees slightly but quickly
  2. Once legs straighten out punch arms above head
  3. Keep arms close to midline with biceps going to back of ears

Most common faults:

  1. Too much squat to generate push
  2. Not enough speed with knee bend
  3. Arms going too wide with overhead press

Example of correct technique below

5- Snatch

Muscle groups: – Gastrocnemius, hamstrings, glutes, erector spinae, trapezius, abs, forearm flexors, deltoids, triceps, biceps

Our teaching points:

  1. Build momentum of height of bells up to eye level
  2. Once up to eye level punch bells to 12 o’clock
  3. Once bells above head turn palms towards face allowing bells to drop and chop bells though legs

Most common faults:

  1. Not getting bells high enough
  2. Too tight a grip on bells
  3. Getting too much height on bells

Example of correct technique below

6- Split Squat 

Muscle groups: – Quads, hamstrings, gastrocnemius, glutes, adductors, erector spinae, abdominals, trapezius, lats

Our teaching points:

  1. One foot forward, one foot back in a long stride length with back heel pointing to the sky
  2. Back straight with head up
  3. Kiss back knee off the floor by pushing through the front heel

Most common faults:

  1. Not enough distance between front and back leg
  2. Front knee going too far over front toes
  3. Body folding halfway through the movement

Example of correct technique below

7- Clean and Press

Muscle groups: – Gastrocnemius, hamstrings, glutes, erector spinae, abs, forearms, biceps, deltoids, triceps, trapezius

Our teaching points:

  1. From swing position, push hips against forearms to bump bells up to rack position in a tight arc
  2. Press bells above head bringing biceps to back to ears
  3. Control back to rack and backswing through legs

Most common faults:

  1. Too tight a grip on bells
  2. Bells coming away from the body too often and too soon
  3. Not getting hands into ‘prayer’ position quick enough when bumping up to the rack

With all combination lifts the aim is to complete all reps without putting the Kettlebells down.

pick a pair of kettlebells you can comfortably use for 10 reps.

Each exercise is done back to back with the suggested rep scheme.

Round 1 – 3 reps on each exercise.

Round 2 – 5 reps on each exercise.

Round 3 – 8 reps on each exercise.

Round 4 – 4 reps on each exercise.

Round 5 – 10 reps on each exercise.

After each round rest for 2 mins

If you want to turn this routine into a full body workout then do a set of pull-ups, chins or suspended rows depending on your level after every round of kettlebell work. This will be taxing on the grip.

Pull Ups.

Do 5-10 reps of your chosen exercise.

As a finisher do,

10 push-ups

Muscle groups: – Anterior delts, triceps, pectorals, serratus anterior, abdominals, glutes.

Our teaching points:

  1. Bring hands to the floor, roughly 2x hand distances wider than shoulder-width apart.
  2. Bring toes onto the floor with feet together maintaining a straight line from head to toe. Lower body as one unit leading with the chin and chest to the floor.
  3. Touch chin off the floor while maintaining abdominal tension, then push the floor away keeping the body in straight line.

Most common faults:

  1. Hands too narrow
  2. Hips not moving with rest of body
  3. Not contracting core muscles

Example of correct technique below.

10 burpees

Muscle groups: – Gastrocnemius, soleus, quads, hamstrings, abdominals, glutes, anterior deltoids

Our teaching points:

  1. Feet shoulder width apart, squat down leading with hands to the floor
  2. Extend legs behind at same time so the body is in a straight line
  3. Bend knees back in at same time making sure feet are fully flat on the floor, stand and jump up.

Most common faults:

  1. Hips too high on the kickback
  2. Not extending legs back far enough
  3. Feet too narrow on kickback

Example of correct technique below

10 travelling hand walkouts.

Muscle groups: – Quadriceps, soleus, triceps, pectorals, deltoids, serratus anterior, abdominals, erector spinae, trapezius

Our teaching points:

  1. Crouch down with hands on the floor, walking hands out as far as possible
  2. Maintain abdominal tension and control (straight line)
  3. Once gone to max point, walk arms back in slowly

Most common faults:

  1. Walking hands out too far
  2. Not maintaining abdominal tension
  3. Hips too high

Example of correct technique below

Again 10 push-ups into 10 burpees into 10 travelling hand walkouts.

Complete 10 rounds AFAP (as fast as possible)

Would be great to hear how you get on with this please mail me davie@dmcfitness.co.uk and let me know.

To Health, Happiness and “Strength for Life”

Davie

Davie McConnachie is a very proud dad and committed family man.

He is the creator of DMC Fitness and Dynamic Mind Conditioning.

 An expert high-performance coach, multi-award winning professional motivational speaker, award-winning gym owner, writer and published poet.

Athletically Davie has competed nationally in MMA, Boxing and Thai Boxing. Internationally in kettlebell sport, enjoyed the London Marathon, several half marathons and is a regular mountain trekker.

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