American Swing

The overhead swing variation — extends the Russian swing all the way overhead, adding shoulder mobility and conditioning challenge

---

⚡ Quick Reference

Aspect	Details
Pattern	Hinge (Dynamic)
Primary Muscles	Glutes, Hamstrings
Secondary Muscles	Erector Spinae, Core, Shoulders
Equipment	Kettlebell
Difficulty	⭐⭐ Intermediate
Priority	🟡 Supplementary

Movement Summary

---

🎯 Setup

Starting Position

1. Bell placement: Kettlebell on floor, arm's length in front
2. Stance: Feet shoulder-width apart, toes slightly out
3. Grip: Two hands, overhand grip on handle
4. Hinge: Push hips back, slight knee bend — this is a hinge, not a squat
5. Spine: Neutral from head to tailbone, chest up
6. Shoulders: Packed down and back, lats engaged

Key Differences from Russian Swing

Aspect	Russian Swing	American Swing
Top Position	Chest/shoulder height	Fully overhead
Shoulder Demand	Minimal	Significant
Weight Used	Heavier	Lighter (20-30% reduction)
Mobility Required	Hip only	Hip + shoulder overhead

Setup Cue

"Start exactly like Russian swing — hinge pattern is the same, only the finish changes"

---

🔄 Execution

The Movement

🔝 Starting Position

What's happening: Loaded hinge, ready to explode

1. Kettlebell between legs, arms straight
2. Hips back, chest up, shoulders packed
3. Slight knee bend — not a squat
4. Weight in heels, ready to drive

Feel: Hamstrings and glutes loaded, tension in posterior chain

⬆️ Hip Drive

What's happening: Explosive hip extension launches bell

1. Drive hips forward powerfully — "snap" the hips
2. Stand up tall, squeeze glutes hard
3. Arms stay relaxed — hips do the work
4. Bell floats up from hip power, not arm pull

Tempo: Explosive (0.5s)

Feel: Glutes and hamstrings contracting hard, bell weightless from momentum

Critical: This is ALL hip drive. Arms are just ropes connecting you to the bell.

🔝 Overhead Position

What's happening: Bell reaches overhead, full lockout

1. Bell continues upward to full overhead
2. At peak, actively press and lock out overhead
3. Biceps by ears, shoulders active
4. Brief moment of lockout — don't just pass through
5. Hips fully extended, standing tall

Common error here: Arching back to get bell overhead — this means weight is too heavy or mobility is insufficient.

Feel: Full body tension, bell stable overhead

⬇️ Controlled Descent

What's happening: Bell comes back down, preparing for next rep

1. Let bell fall naturally — don't pull it down
2. As it descends past chest, begin hinging
3. Guide bell between legs with straight arms
4. Hinge back, loading hips for next rep

Tempo: Controlled but not slow (1-1.5s)

Feel: Smooth transition back to hinge, absorbing momentum

Key Cues

Primary Cues

• "Hips snap the bell up" — hip power, not arm pull
• "Lock out overhead" — active finish, biceps by ears
• "Don't arch your back" — use shoulder mobility, not lumbar extension
• "Float it up, guide it down" — explosive up, controlled down

Tempo Guide

Phase	Tempo	Details
Hip Drive	Explosive	0.5s — snap hips hard
Overhead Lockout	Brief hold	0.3s — stabilize
Descent	Controlled	1-1.5s — absorb momentum

---

💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Glutes	Explosive hip extension — drives bell upward	█████████░ 85%
Hamstrings	Assists hip extension, controls eccentric	████████░░ 75%

Secondary Muscles

Muscle	Action	Activation
Erector Spinae	Maintains neutral spine throughout	███████░░░ 65%
Shoulders	Overhead lockout and control	██████░░░░ 60%
Core	Braces spine, transfers force	██████░░░░ 55%

Stabilizers

Muscle	Role
Lats	Connects arms to torso, controls bell path
Rotator Cuff	Stabilizes shoulder in overhead position
Forearms	Grips kettlebell throughout movement

Unique Demand

American swings add significant shoulder mobility and stability compared to Russian swings. Requires full overhead range and rotator cuff strength to control bell at peak.

---

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Squatting instead of hinging	Knee-dominant movement	Less hip drive, wrong pattern	Push hips back, minimal knee bend
Arming the bell	Pulling with shoulders/arms	Shoulder fatigue, less power	Relax arms, focus on hip snap
Back hyperextension overhead	Arching to compensate	Low back strain, poor mechanics	Use lighter weight, improve mobility
No lockout overhead	Bell just passes through	Shoulder instability, missed benefit	Actively press and hold at top
Too heavy	Can't get overhead without arching	Injury risk, poor form	Reduce weight 20-30% from Russian swing

Most Common Error

Arching the back to get bell overhead — this is a compensation for lack of shoulder mobility or using too much weight. If you can't get the bell overhead with neutral spine, use Russian swings instead or work on shoulder mobility.

Self-Check Checklist

• Hip hinge (not squat) on descent
• Explosive hip snap drives bell
• Arms stay relaxed until overhead
• Full overhead lockout with neutral spine
• Controlled descent back to hinge

---

🔀 Variations

By Difficulty

Easier (Regressions)

Variation	How	When to Use
Russian Swing	Stop at chest/shoulder height	Building hip hinge pattern
Cable Pull-Through	Cable machine, no overhead	Learning hinge without impact
Partial Height	Swing to forehead height	Building toward overhead

Standard

Variation	How	Emphasis
American Swing	Full overhead lockout	Balanced power + mobility
High Pull	Pull to chest, no overhead	More upper back

Harder (Progressions)

Variation	How	When to Use
One-Arm American	Single arm overhead	Unilateral challenge
Double American	Two kettlebells overhead	Max load and difficulty
Kettlebell Snatch	One smooth motion overhead	Elite power development

By Target

Target	Variation	Change
More Power	Heavier Russian swing	Greater hip focus
Conditioning	Higher reps, lighter weight	Cardio emphasis
Shoulder Focus	Slower overhead lockout	Stability work
Unilateral	One-arm version	Address imbalances

---

📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Notes
Power	4-5	6-12	90-120s	Focus on explosive hips
Conditioning	3-4	15-30	45-60s	Lighter weight, higher reps
Hypertrophy	3-4	10-20	60-90s	Moderate weight and tempo

Workout Placement

Program Type	Placement	Rationale
CrossFit WOD	Primary movement	Typical CrossFit standard
Conditioning	Circuit or HIIT	High metabolic demand
Strength day	Finisher	After main lifts
Home workout	Power exercise	Total body with minimal equipment

Progression Scheme

How to Progress

Don't attempt American swings until you can do 20+ Russian swings with excellent form. Start with 20-30% less weight than your Russian swing weight.

---

🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use
Russian Swing	Learning hinge pattern
Cable Pull-Through	Teaching hip drive without impact
Partial Height Swing	Building shoulder mobility

Progressions (Harder)

Exercise	When Ready
One-Arm American Swing	Mastered two-arm version
Double American Swing	Want maximum load
Kettlebell Snatch	Ready for elite power movement

Functional Alternatives

Alternative	When to Use
Russian Swing	Lack shoulder mobility
Dumbbell Snatch	Single bell, more control

---

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Limited shoulder mobility	Can't reach overhead safely	Stick to Russian swings
Shoulder impingement	Pain overhead	Russian swing or cable pull-through
Low back issues	Strain from poor form	Master hinge with lighter movements first
Wrist issues	Grip fatigue	Use straps or lighter weight

Stop Immediately If

• Sharp pain in shoulders or low back
• Inability to get overhead without arching
• Loss of grip on kettlebell
• Dizziness or coordination issues

Mobility Requirements

To safely perform American swings, you need:

• Full overhead shoulder range (arms vertical by ears)
• Solid hip hinge pattern
• Core stability to prevent hyperextension

Test: Can you press a light weight overhead with neutral spine? If not, build shoulder mobility first.

---

🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Explosive extension	Full flexion to extension	🟡 Moderate
Shoulder	Overhead flexion	Full overhead range	🟡 Moderate
Spine	Maintain neutral	Stability throughout	🟡 Moderate
Knee	Slight flexion	Minimal (~15-20°)	🟢 Low

Shoulder Mobility Check

If you can't comfortably hold a PVC pipe overhead with arms vertical and neutral spine, work on shoulder mobility before attempting American swings.

---

❓ Common Questions

What's the difference between American and Russian swings?

Russian swings stop at chest/shoulder height. American swings continue all the way overhead to full lockout. American swings require shoulder mobility and use lighter weight.

Should I do American or Russian swings?

Russian swings are better for pure hip power and can be loaded heavier. American swings add a conditioning and shoulder mobility component. Most people should master Russian swings first. Use American swings for CrossFit or conditioning focus.

How much lighter should my American swing be?

Start with 20-30% less weight than your Russian swing. If you Russian swing 24kg, try 16-20kg for American.

I feel this in my lower back. Is that normal?

Your erectors should be working, but you shouldn't feel strain or pain. If you do, you're likely hyperextending at the top. Use lighter weight and focus on neutral spine.

---

📚 Sources

Biomechanics & Technique:

• StrongFirst Kettlebell Manual — Tier B
• CrossFit Journal swing standards — Tier C
• ExRx.net — Tier C

Programming:

• NSCA Essentials of Strength Training — Tier A
• CrossFit programming guides — Tier C

---

For Mo

When to recommend this exercise:

• User trains CrossFit (American swing is the standard)
• User wants high-rep conditioning work
• User has mastered Russian swing and wants progression
• User has good shoulder mobility

Who should NOT do this exercise:

• Limited shoulder mobility → Use Russian swing
• Acute shoulder injury → Wait for recovery
• Can't do Russian swing well → Build foundation first
• Shoulder impingement history → Avoid overhead work

Key coaching cues to emphasize:

1. "Master Russian swing first"
2. "Use lighter weight than Russian swing"
3. "Lock out overhead with neutral spine — don't arch"
4. "Hip power drives the bell, not arms"

Common issues to watch for in user feedback:

• "My back hurts" → Check for hyperextension, reduce weight
• "Can't get it overhead" → Mobility issue or too heavy
• "I feel it in my shoulders" → May be arming it, or weight too heavy
• "Should I do American or Russian?" → Russian for power, American for CrossFit/conditioning

Programming guidance:

• Always master Russian swing first (3x20 minimum)
• Start with 20-30% less weight
• Use for conditioning/HIIT work (15-30 reps)
• For CrossFit: standard movement in WODs
• Avoid if shoulder mobility is limited

---

Last updated: December 2024