American Kettlebell Swing

VARIATIONS

American Kettlebell Swing

Kettlebell swings straight overhead until arms are vertical

This explosive movement develops power in the posterior chain and builds endurance in the lats by driving the kettlebell to an overhead position.

HOW TO DO IT

Stand with feet shoulder-width apart and the kettlebell on the floor between them.
Hinge at the hips to grip the handle with both hands.
Swing the bell back between your legs while keeping your spine neutral.
Thrust your hips forward violently to propel the weight upward.
Allow momentum to carry the kettlebell straight overhead until arms are vertical.
Control the descent by hinging at the hips as the bell drops.

COMMON MISTAKES

Squatting instead of hinging at the hips.
Using shoulder strength to lift the weight overhead.
Hyperextending the lower back at the top of the swing.
Allowing the knees to cave inward during the hinge.

TIPS

Initiate the lift with a sharp hip snap, not an arm pull.
Keep your core braced tightly throughout the entire range of motion.
Let the kettlebell float at the top rather than muscle it up.

SAFETY

Avoid hyperextending the spine when the kettlebell reaches the overhead position.
Ensure shoulders are stable and engaged to protect the joint at full extension.

DETAILS

Muscles: GlutesHamstrings
Equipment: Kettlebell
Type: Strength Training
Difficulty: Intermediate
Tracked as: Weight & Reps

TECHNIQUE

Base movement: Swing
Arms: Both
Legs: Both
Arms straight or bent: Straight arms
Hand orientation: Neutral (palms facing each other)
Body position: Standing
Stance: Shoulder-width