If you are looking to build your pull up muscles without having to concentrate on just doing pull ups then you have got to learn how to execute the kettlebell high load windmill lift. As a strength and conditioning professional I can tell you with full confidence that you can cater most any kettlebell lift to train your body to succeed at performing any task. Kettlebell training is an ancient art form that has been around for centuries. This very style of training has been used by the world’s greatest strongmen and athletes for a long time.
If you are going to improve your pull up strength then you have got to improve both your core strength and overall lat strength. These are the major muscle groups involved in the pull up exercise. Lat pull ups are hard enough to do alone, but they can significantly be improved by learning how to execute the high load windmill with the kettlebell. This lift is a very unique and dynamic exercise performed with the ancient kettlebell that involves a lot of core and lat tension, along with good hip and hamstring flexibility.
This should only be attempted once you have full confidence in your abilities and skills with the kettlebell. Begin the lift by first pressing the bell overhead with one arm. Place your free arm behind your back. Keep your shoulder sucked into the socket and elbow locked with the arm that is holding the weight overhead. From here your feet should be about shoulder width apart in length. Slightly angle your feet about 45 degrees away from the arm that is loaded. Once you do this now simply kick your hip of the weighted side out (laterally away) from your feet. As you slowly descend keep your weighted leg locked out and maintain focus by looking up at the kettlebell all as you descend down. Go down until you feel a good stretch before coming back up. Make sure to firmly contract your lat muscle throughout the lift to maintain control of the kettlebell.
This is one hard hitting lift for some serious core and lat strength, not to mention the development of hip mobility and flexibility. If you really want to improve your pull up strength then you have got to learn the high load windmill lift. Remember that anyone can train hard, but only the best train smart my friend! Give it a try.
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