American Kettlebell Swing
The super swing
The American Kettlebell Swing is another variation of the traditional kettlebell swing. The American variation does the same movement as the kettlebell swing, but instead of having the end position with the kettlebell parallel to the ground, you continue propelling the kettlebell upwards until it’s above your head. This helps put additional emphasis on the back and shoulder muscles that then have to stabilize and reverse the movement.
Summary
As with the traditional Kettlebell Swing, it too works your lower body, core, shoulders, back, and activates the strongest joint in your body – the hip. This is change from the standard kettlebell swing, can add a fun and challenging component. There are no good reasons to not have this fantastic exercise in your arsenal. Best of all, it is very fun and addicting – it almost feels like riding a swing.
It is the basic movement that is added on to in order to make the more complex kettlebell exercises.
Key Points
Movement
As with the traditional Kettlebell Swing, you begin with your back parallel to the ground and the kettlebell held by the handle in what we call the football hike position.
Keeping your arms straight, swing the kettlebell all the way past parallel to above your head. Note: Once again, always be careful when the weight comes above your head.
You want to make sure that there is full hip extension at the hip, which will make the exercise that much more effective. Additionally, you have to keep your shoulder blades back and neck straight the entire time.
Muscles Worked
The American Kettlebell Swing works everything that the standard Kettlebell Swing, with the addition of more deltoid impact and back muscle toning & recruitment.
Primary
Secondary
Conclusion & How to incorporate
A slight variation on the Kettlebell Swing, the American Swing version recruits more shoulder and upper back compared to the standard swing. The American Kettlebell Swing goes well in almost all kettlebell workouts.
Similar Exercises
We encourage you to check out these other kettlebell exercises if you have not done so already.
