Full body
Kettlebell Swing (American)
The Kettlebell Swing (American) is a strength exercise with a kettlebell for your whole body. Share of the load in the Zulta muscle model: gluteus maximus 26%, hamstrings (biceps femoris) 13% and spinal erectors (lower back) 11%.
How to do it
- Stand with the feet a little wider than the hips and a kettlebell in front of you.
- Hinge, grip the handle with both hands and hike the bell back between the legs.
- Snap the hips forward to drive the bell up in front of you.
- Keep guiding it with straight arms until it is overhead, bottom of the bell pointing up.
- Let the bell fall back along the same arc and hinge to receive it between the legs.
Tips
- Brace the abs hard at the top so the lower back does not arch.
- Use a lighter bell than for a Russian swing to own the overhead position.
Common mistakes
- Pulling the bell overhead with the shoulders after a weak hip drive.
- Arching the lower back at the top.
- Letting the bell tip over behind the head.
Muscles worked by the Kettlebell Swing (American)
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Swinging to overhead adds shoulder flexion at the top. A ballistic hip hinge: the glutes snap the hips through, hamstrings and erectors load on the backswing, and the arms only guide the bell.
Kettlebell Swing (American) alternatives
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Frequently asked questions
What muscles does the Kettlebell Swing (American) work?
Mainly the gluteus maximus and hamstrings (biceps femoris). The spinal erectors (lower back), front delts, hamstrings (semitendinosus/-membranosus) and adductors assist.
Is the Kettlebell Swing (American) good for beginners?
The Kettlebell Swing (American) is rated intermediate. If you are new, learn the Band Deadlift first and build up from there.
What is a good alternative to the Kettlebell Swing (American)?
For example the Kettlebell Swing, Band Pull Through and Cable Pull Through. They train mostly the same muscles, some with different equipment.
How do you make the Kettlebell Swing (American) harder?
Add weight or reps, or move on to the Double Kettlebell Swing.
Sources
- McGill and Marshall 2012, JSCR 26(1):16-27 (kettlebell swing, snatch, bottoms-up carry)
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