Kettlebell Swing American
10 reps
Hinge and snap your hips to swing the kettlebell all the way overhead.
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GLUTES
Kettlebell Swing American
The American kettlebell swing takes the standard swing and drives the bell fully overhead. It's an explosive, power-building movement fueled by the glutes and hamstrings, with the shoulders guiding the bell at the top. The overhead finish carries over well to more advanced ballistic lifts.
How to do it
- 1
Stand behind the kettlebell with feet shoulder-width apart or slightly wider.
- 2
Hinge at the hips, squat down slightly, and grip the handle with both hands, palms facing you.
- 3
Pull your shoulders back so your arms are straight with a slight elbow bend, then hike the bell between your legs.
- 4
Snap your hips forward explosively to drive the bell upward, letting your hips, not your arms, generate the power.
- 5
Guide the bell all the way overhead, keeping your shoulders back to load your glutes rather than your lower back.
- 6
Let the bell fall, hinge to catch it back between your legs along the same path, and repeat.