How to do a Kettlebell Swing American

This exercise is a variation on the more common Kettlebell Swing. Like the more standard version, this is a compound, explosive movement that primarily targets the glutes. By swinging the kettlebell overhead, this exercise can better translate to some more advanced exercises like Snatches. This is a great exercise for developing power.

1. Position yourself behind a kettlebell with your feet roughly shoulder-width apart or slightly wider.
2. Hinge at your hips to fold your torso forwards and squat down slightly over the kettlebell. Grasp the handle with both hands such that your palms are facing you.
3. Engage your back to pull your shoulders back until your arms are straight with a slight bend in your elbows.
4. Swing the kettlebell between your legs. You will be lower to the ground for this first swing.
5. Engage your glutes and hamstrings to explosively drive your hips forwards and the kettlebell up. The kettlebell should be traveling roughly a foot in front of your torso.
6. Use the force generated by your hips, not your shoulders, to drive the kettlebell.
7. Keep your shoulders back until the weight moves overhead to keep tension in your glutes and hamstrings and not in your lower back.
8. Allow your head and chest to come forwards slightly as the kettlebell moves over your head.
9. Control the kettlebell as it falls and swing it back between your legs. Hinge at your hips to “catch” the kettlebell.
10. Ensure the kettlebell is falling in roughly the same path it took before.
11. Maintain good posture by keeping your core engaged, your back straight and your shoulders back. Keep the path of the kettlebell close to your body.
12. You should feel this exercise primarily in your glutes and hamstrings, with your shoulders assisting to guide and stabilize the kettlebell overhead.

Common Form Mistakes