American kettlebell swing
What is an american kettlebell swing?
An American kettlebell swing is a two-handed swing that finishes overhead. Drive the bell from a hip hinge and guide it above you, then return into the next hinge. The overhead finish distinguishes it from a chest-height Russian swing.
How do you perform an american kettlebell swing?
Set up
- Check overhead and forward clearance. Choose a light kettlebell and place it a short reach in front of your feet.
- Hinge to grip the handle with both hands, brace and tip the bell toward you. Keep both feet planted.
Execution
- Hike the bell back between your thighs, keeping it close and your torso braced.
- Extend your hips and knees to drive it forward and upward, guiding the rising bell toward overhead.
- Finish tall with the bell above you and arms straight, without leaning backward to make room.
- Guide it down into the next hinge. At the end, let the final backswing return the bell to the floor in front of you.
Common mistakes
Leaning back to reach overhead
Use a lighter bell or a lower swing if you cannot finish tall.
Letting the bell pull you onto your toes
Keep the finish balanced over your feet and shorten the set when control changes.
Where it fits in a session
Practise the hinge and overhead finish before longer sets in the session you have planned.
Choose a load that lets you finish tall and guide the bell back into the hinge. Use the chest-height version if you cannot control the overhead finish.
Muscles worked
Primary
Secondary
Schematic surface view. Some muscles are partly visible or not shown.
Variations
Frequently asked questions
Must every swing go overhead?
No. The American version finishes overhead; a Russian swing finishes around chest height. Choose the version intended for your session.
How can I scale this?
Practice the hip hinge and a controlled chest-height swing first. Use the lower finish when you cannot maintain an overhead position without leaning back.