explosiveness is based on strength, as long as it's converted from strength to power through periodization...you can create more explosion with lighter kettlebells by improving the athletes ability to do the movement with a heavy kettlebell first...they're completely intertwined...the last lawnmower exercise for example can be enhanced by doing bent over rows with a similar motion, and then once the athlete is used to a much heavier weight, the lawnmower motion will be much faster with a lighter implement...and as for the high pull, this is hip hinged exercise but it is severely limited by the athletes upper back and grip...again, these are nice explosive exercises, but you are certainly not maximizing athletic performance until you maximize strength performance with heavier kettlebells...heavy deadlifts, heavy grip work including sledgehammer holds, hammer curls, etc, heavy shrugs, these all improve the ability to explode upward with the exercises you have shown, from the hip thrust, to the high pull, to the lawnmower...its imperative that in order to maximize athletic ability, you must maximize an athletes strength ability first, and then convert it...otherwise, you're simply improving the ability to fire, and not maximizing how much they can fire with...which in the end, is the major limiting factor in creating world class power in sports performance
Michael, Thank you for watching. These exercises will help you gain more explosive power and in return help with throw the bag higher in the air. If you have any more questions just let me know.
Just wondering how many times a week should u do them exercises I do 3 sets of 10 reps with a 24kg kettlebell Monday Wednesday and Friday is that to muck or to little I do 100 kettlebell swings every day too 👍
