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.