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American Kettlebell Swing

1 min read · 214 words · December 11, 2022

swingtechnique

The American swing carries the kettlebell in a full continuous overhead arc rather than to chest height, and it is double-arm. The longer range asks for more shoulder and upper-back mobility and projects the kettlebell further, which is the reason some lifters choose it.

The drive underneath can be any of the three: a hip hinge, a squat, or a pendulum. The overhead finish comes two ways. One is a shoulder raise, where the shoulders carry the bell through the last part of the range. The other is a press-out, where you keep the bell closer and press it to lockout, which is the more efficient of the two and the better choice for high reps.

Good shoulder flexibility, stability, and strength are required because both arms hold the same handle close together while overhead. When performing the shoulder raise version, controlling the deceleration matters — a movement that is not slowed in time has the potential to load the shoulders hard.

The exercise is safe when the prerequisites are met and the load is honest. The fault to watch for is cranking the head back or arching the low back to get the bell overhead instead of finishing with a neutral spine.

Biomechanical breakdown

American Swing

Coaching cues

  • Full continuous overhead arc
  • Double-arm only
  • Neck neutral, do not crank the head back
  • Do not arch the low back at the top
  • Shoulder raise or press-out to finish
  • Drive can be hinge, squat, or pendulum

Primary muscles

Gluteus MaximusRectus FemorisVastus LateralisVastus MedialisVastus IntermediusBiceps Femoris (Long Head)SemitendinosusSemimembranosus

+47 synergists & stabilizers in the full breakdown.

Tempo (reps per minute)

Low

24

Medium

26

High

28

See the full biomech breakdown →

Variations

Other Kettlebell Swing variations

38 more variations of the kettlebell swing in our exercise library. Each has a full biomechanical breakdown with coaching cues, muscles, and common mistakes.

Common mistakes

Common american swing mistakes & how to fix them

  • Gripping too tight

    Gripping the kettlebell handle too tight throughout the entire movement, including phases where grip tension is not needed. A death grip on the handle creates constant tension on the forearm tendons. Those tendons end at the elbow joint, so persistent over-gripping leads to elbow pain, blisters, and ripped calluses.

    Fix: Use a hook grip: fingers curled, handle hanging, not squeezed. Grip intensity should cycle with every rep -- weakest at the top of the swing, strongest at the pull-out, then loose again. You are preventing the handle from leaving, not squeezing it.

    Read the full common-mistake breakdown →

  • Stiff non-moving zombie arm

    The non-working arm is stiff and not moving along with the working arm.

    Fix: Move the arm along with the movement of the working arm.

    Read the full common-mistake breakdown →

  • Using a weight too heavy for the task at handuniversal

    Using a weight too heavy for the task at hand.

    Fix: Use a weight that is appropriate for the task and allows you to maintain good form and technique.

    Read the full common-mistake breakdown →

  • Not following progressionuniversal

    Not following the progression required to safely learn an exercise and jumping in the deep end.

    Fix: Learn the proper progression for the exercise and follow it before advancing.

    Read the full common-mistake breakdown →

  • The neck is flexed/bent

    The neck is flexed/bent and the eyesight may be down while bringing the kettlebell overhead.

    Fix: Straighten the neck and keep the cervical in line with the rest of the spine.

    Read the full common-mistake breakdown →

  • Using a weight that is too light for a ballistic/power exercise

    Using a weight that is too light for a ballistic or power exercise. If the weight is too light, there is no resistance, and the lifter ends up moving it with the arms because it is so easy. This teaches the wrong movement pattern from day one.

    Fix: Use a weight heavy enough that the legs are the only thing that can move it. Starting weight for women: 10-12kg. Starting weight for men: 12-16kg. It depends on height, conditioning, and strength, but the weight needs to be heavy enough that the exercise feels like a leg exercise, not a shoulder raise.

    Read the full common-mistake breakdown →

+14 more common mistakes in the full library.

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1 min read · 214 words

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