American Kettlebell Swing

Also known as: Overhead Kettlebell Swing, CrossFit Kettlebell Swing

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Body Part: Legs

Description

Hold one kettlebell with both hands and hinge at your hips to swing it between your thighs. Extend your hips powerfully to send the bell overhead, finishing with straight arms above your shoulders. Control the return into the next hinge while keeping your ribs down and your back neutral.

How to Perform

Stand with your feet about shoulder width apart, with the kettlebell on the floor slightly in front of you. Point your toes forward or slightly out, and keep the handle horizontal.
Hinge at your hips by pushing them back, then bend your knees slightly. Keep your chest long, back flat, and neck neutral as you grip the kettlebell handle with both hands.
Hike the kettlebell back between your thighs, keeping your arms straight and close to your body. Load your hamstrings and keep your weight balanced through your whole feet.
Drive forcefully through the floor by extending your hips and knees. Let the hip drive move the kettlebell forward and upward, rather than lifting it with your arms.
As the kettlebell rises, keep your ribs down and brace your abdominal muscles. Guide the bell overhead until your arms are straight, your biceps are close to your ears, and the kettlebell is directly above your shoulders.
At the top position, stand tall with your hips and knees fully extended. Do not lean back or let your lower back arch to reach overhead.
Let the kettlebell fall under control, keeping your arms straight. As it comes down, hinge at the hips and allow the bell to travel back between your thighs.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Wrap both thumbs securely around the handle before the first backswing.
Guide the bell high between your thighs on the backswing rather than letting it hang near your knees.
Keep your shoulders active overhead, with your arms close to your ears and your elbows locked without forcing them backward.
Exhale sharply as you drive your hips forward, then inhale as the kettlebell returns into the backswing.
Keep your neck neutral and look forward or slightly down during the swing. Do not follow the kettlebell with your eyes by throwing your head back.

Common Mistakes

Squatting the swing instead of hinging at the hips.
Rounding the lower back during the backswing.
Using the arms to lift the kettlebell overhead instead of driving with the hips.
Failing to fully extend the hips and knees at the top.
Overarching the lower back to force the kettlebell overhead.
Shifting weight onto the toes rather than keeping pressure through the mid-foot and heels.