American Kettlebell Swing

Exercise Information

  • Alternative Names: CrossFit kettlebell swing, overhead kettlebell swing
  • Type: Strength
  • Experience Level: Intermediate
  • Equipment: Kettlebell
  • Muscles Targeted: Shoulders, pecs, glutes, quads, hamstrings
  • Mechanics: Compound
  • Average Number of Sets: 4-5 with 10-15 reps each
  • Variations: None
  • Alternative: None

The American kettlebell swing is a slightly harder version of the basic kettlebell swing because you need to carry the kettlebell all the way over your head. As compared to the Russian version, it engages your deltoids more and allows you to move the kb through a greater range of motion.

American Kettlebell Swing Exercise Information

  • Alternative Names: CrossFit kettlebell swing, overhead kettlebell swing
  • Type: Strength
  • Experience Level: Intermediate
  • Equipment: Kettlebell
  • Muscles Targeted: Shoulders, pecs, glutes, quads, hamstrings
  • Mechanics: Compound
  • Average Number of Sets: 4-5 with 10-15 reps each
  • Variations: None
  • Alternative: None

How to do an American Kettlebell Swing

Start the movement by holding a kettlebell (weighing about 20-25 lbs) with both hands using an overhand grip just below your groin. Push your hips forward while straightening your back to swing the kettlebell up above your head. As you move the kettlebell up, keep shoulders compact, chin tucked, and abs tight. Bring the kb back to the initial position.

CrossFit Kettlebell Swing Tips

  • Make sure to keep the bottom of the kettlebell at the overhead position aligned in a straight line with your spine.
  • Use a lighter weight to maintain shoulder stability and move the kettlebell through the entire range of motion.

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