To a beginner, the one arm Kettlebell Swing, and Single Arm High Pull may seem like very similar movements. However, their is a difference. The KB Swing focuses on generating power with your hips only, and letting the KB swing naturally in front of your body.
Your arms and shoulders are neutral. Use any sort of strength from your arms and shoulders to move the weight, and you’re doing the swing wrong. Imagine a wrecking ball.
The kettlebell is like a wrecking ball, and your arms are simply the chains connected to the wrecking ball. The only jobs of your arms is to prevent the Kettlebell from flying into the air.
The high pull, on the other hand, is like an exaggerated upright row. You take the same starting position as the swing, but use your arms and shoulder to lift the Kettlebell towards your head.
This movement targets your lats and upper back. The confusion may be in the fact that when you do a KB High Pull, you also use an arch-like motion when performing it, similar to a swing.
But notice that the arms are still bent. If your arms a straight, you’re most likely using your hips for momentum. However, if your arms are bent, it’s the result of using your shoulders and arms to lift and direct the weight where you would like it to go.
Sample Workouts using the High Pull and Swing
Here is a sample workout using the high pull and swing. To really understand the difference between these too movements, perform the workout with Swings for the first week, then High Pulls the following week.
Compare and contrast which muscles you felt were working during each movement:
Perform 8 rounds of:
- Kettlebell Swings, 10 reps each hand
- Pushups, 10 reps
- Kettlebell Front Squat, 10 reps each hand
- Chinups, 5 reps
- Kettlebell Windmill, 10 reps each hand
- Hanging Leg Raise, 5 reps
- Rest 1 minute
High Pull and Snatch Training Videos
Here is the the proper technique for a high pull:
Workout using Swings, High Pulls, and Snatches so that you can better understand the difference:
For more Kettlebell exercises, workouts, and training ideas, check out Turbulence Training Kettlebell Revolution. Click here for more information.
