Kettlebell Swing High Pull 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Lats
Secondary Targets
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
Kettlebell
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Kettlebell Swing High Pull is a dynamic, full-body exercise that primarily targets the lats while also engaging the traps as a secondary muscle group. Using a kettlebell, the movement combines a powerful hip hinge with an explosive pull, driving the kettlebell upward to shoulder level. This exercise develops upper-body pulling strength, posterior chain power, and overall athletic conditioning, while also improving grip strength, core stability, and coordination. It is performed in a fluid, controlled motion, emphasizing proper hip drive and shoulder engagement to maximize effectiveness and reduce injury risk.
How to Perform
Stand with your feet shoulder-width apart, toes slightly pointed outward, and hold a kettlebell with both hands in front of you, arms fully extended.
Hinge at your hips, pushing your glutes back, and slightly bend your knees while keeping your back flat and chest lifted.
Swing the kettlebell back between your legs, loading your hips and engaging your lats.
Drive your hips forward explosively, straightening your legs and thrusting your torso upright while simultaneously pulling the kettlebell upward toward your chest.
As the kettlebell rises, lead with your elbows, keeping them higher than your wrists, and pull until your hands are roughly at shoulder height.
Engage your traps at the top of the movement to stabilize the kettlebell while maintaining a strong core.
Control the kettlebell as it descends, allowing it to swing back between your legs while maintaining the hip hinge and braced core.
Repeat for the desired number of repetitions, keeping the motion fluid and explosive, focusing on hip drive and upper-body pull.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Focus on generating power from the hips, not the arms.
Keep your back flat and core engaged throughout the movement.
Lead the pull with your elbows, keeping them higher than your wrists.
Avoid using excessive weight that compromises form.
Maintain a smooth, controlled swing without jerking the kettlebell.
Breathe out during the upward pull and inhale on the downswing.
Keep the kettlebell close to your body to protect the shoulders.
Ensure your shoulders stay relaxed and traps engage naturally at the top.
Don’t overextend your lower back at the top of the swing.
Start with a slower tempo to master timing and coordination before increasing speed.
How Not to Perform
Do not lift the kettlebell primarily with your arms instead of using hip drive.
Avoid rounding or arching your back during the swing.
Do not flare your elbows out too wide or let them drop below the wrists.
Avoid using a kettlebell that is too heavy, compromising form and control.
Do not jerk or snap the kettlebell; keep the movement smooth and controlled.
Avoid leaning back or hyperextending your lower back at the top of the pull.
Do not let your shoulders tense up; traps should engage naturally, not forcibly.
Avoid swinging the kettlebell too far forward or away from your body.
Do not hold your breath; maintain proper breathing rhythm.
Avoid rushing repetitions; focus on timing, coordination, and proper muscle engagement.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
