Legs · Kettlebell
Swing High-pull
How to do the swing high-pull, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Kettlebell
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Hinge
- Mechanic
- Plyometric
How to do it
Stand with feet slightly wider than shoulder width and hold a kettlebell with both hands. Hinge at your hips and swing the kettlebell back between your legs. Drive your hips forward to swing the kettlebell up to chest level while keeping your arms straight.
- 1Hinge at your hips and snap them forward to swing the kettlebell up, then guide it toward chest height by pulling with your elbows high
- 2Feel your glutes and hamstrings generate the power while your upper back and shoulders finish the high-pull
- 3Keep the kettlebell close to your body and control its path
Common mistakes
- Don't squat the movement or lift the kettlebell with your arms alone
- Avoid letting the kettlebell swing out wide or crash into your wrists
- Don't round your back or lean back excessively during the hip snap
Muscles worked
The swing high-pull mainly works the glutes and hamstrings, with the forearms, lower back, upper traps, upper abs, quads, and calves assisting.
- GlutesPrimary
- HamstringsPrimary
- ForearmsSupport
- Lower BackSupport
- Upper TrapsSupport
- Upper AbsSupport
- QuadsSupport
- CalvesSupport
Swing High-pull strength standards
See how your swing high-pull ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM10 lb
Silvere1RM21 lb
Golde1RM32 lb
Platinume1RM52 lb
Diamonde1RM83 lb
Champione1RM106 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the swing high-pull for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed April 2026.