American Kettlebell Swing

Body region

• Glutes
• Legs
• Shoulders
• Back

Muscles

Main

• Gluteus Maximus
• Biceps Femoris
• Semitendinosus
• Semimembranosus

Helps

• Deltoid
• Trapezius
• Erector Spinae
• Adductor Magnus

Holds

• Latissimus Dorsi
• Rectus Abdominis
• Transversus Abdominis
• Triceps
• Flexor Digitorum Superficialis

Equipment

• Kettlebell

Technique

1. Stand with feet a little wider than hip-width and a kettlebell on the floor in front of you.
2. Hinge, grip the handle with both hands and hike the bell back between your legs.
3. Snap the hips forward and swing the bell all the way overhead with straight arms.
4. Lock the ribs down and keep the arms close to your ears at the top.
5. Let the bell fall in an arc and hinge again as it passes your legs.

Cues

• Use the same hip snap as a regular swing; the arms only guide.
• Keep the ribs down so the lower back does not over-arch.
• Only go overhead if your shoulders are comfortable there.

Common mistakes

• Arching the lower back to get the bell overhead.
• Pulling the bell up with the arms.
• Using a bell so heavy that you cannot control the overhead position.

Alternatives

• Kettlebell Swing
• Alternating Kettlebell Swing