How to do a Kettlebell Swing American
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Kettlebell Swing American
Target muscles worked
Instructions for Proper Form
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.
- Position yourself behind a kettlebell with your feet roughly shoulder-width apart or slightly wider.
- 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.
- Engage your back to pull your shoulders back until your arms are straight with a slight bend in your elbows.
- Swing the kettlebell between your legs. You will be lower to the ground for this first swing.
- 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.
- Use the force generated by your hips, not your shoulders, to move the kettlebell.
- Keep your shoulders back until the weight moves overhead to keep tension in your glutes and hamstrings and not in your lower back.
- Allow your head and chest to come forwards slightly as the kettlebell moves over your head.
- Control the kettlebell as it falls and swing it back between your legs. Hinge at your hips to “catch” the kettlebell.
- Ensure the kettlebell is falling in roughly the same path it took before.
- 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.
- You should feel this exercise in your glutes and hamstrings, not your shoulders.
Common Form Mistakes
Swinging with Your Arms
Don’t use your arms to swing the kettlebell. Focus on dropping your hips back into a hip hinge as the kettlebell comes back to “catch” the kettlebell. Then use your glutes and hamstrings to drive them forward to propel the kettlebell away from you.
Weight & 1 Rep Max Calculator
Average Kettlebell Swing American standards by male, female, weight, age and height
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Alternative Exercises to Kettlebell Swing American
1. Kettlebell Swing
87.3 mSCORESWAPPED 1,445 TIMESKettlebell Swing is a compound, explosive movement that primarily targets the hamstrings and glutes. This is a great exercise for improving power and explosiveness. It's especially helpful in developing glute drive which can help improve a number of different exercises, and sport performance.
- Intermediate
- Hamstrings
- Kettlebells
2. Dumbbell Hip Thrust
88.1 mSCORESWAPPED 1,018 TIMESThis exercise is a weighted variation on the more standard Hit Thrust. By holding a dumbbell against your hips, you can add a bit more resistance to this usually bodyweight exercise. This is a great variation for adding a bit more difficulty to your Hip Thrusts.
3. Dumbbell Glute Bridge
69.3 mSCORESWAPPED 867 TIMESThis exercise is a weighted variation of the more common Glute Bridge. Like other Glute Bridge variations, this exercise primarily targets your glutes. By placing a dumbbell against your hips, you can add a bit more resistance to this exercise. This is a great variation for anyone looking to make their Glute Bridge a bit more challenging.
4. Glute Kickback Machine
94.6 mSCORESWAPPED 791 TIMESGlute Kickback Machine is a variation on the more standard Single Leg Kickback. Unlike the standard variation, this exercise uses a machine to add resistance to the movement rather than just bodyweight. This gives you a bit more control over your resistance, and can be more easily scaled to your current capabilities. Additionally, the use of a machine restricts your range of motion, and adds stability to the movement. This lets you focus more on exertion than stabilizing the movement.
- Beginner
- Glutes
- Glute Kickback Machine
5. Cable Pull Through
89.6 mSCORESWAPPED 723 TIMESCable Pull Through is a compound exercise that primarily targets your glutes. This exercise is similar to a kettlebell swing, although it can be performed much slower. The use of a cable allows for consistent tension throughout the movement while still developing your glute drive and hip hinge. This is a great exercise for anyone looking to build muscle mass and strength in their glutes, especially with regards to a hip hinge.
- Beginner
- Glutes
- Hi-Lo Pulley Cable
6. Barbell Hip Thrust
95.2 mSCORESWAPPED 703 TIMESBarbell Hip Thrust is a more challenging, weighted variation of the Hip Thrust. Beyond the added resistance from using a barbell, you’ll also place your shoulder blades on a flat bend in or to raise yourself off the ground. This is a great variation for anyone looking to make their Hip Thrusts more challenging.
7. Cable Hip Extension
89.9 mSCORESWAPPED 658 TIMESCable Hip Extension is an exercise that involves strapping your leg to a cable machine, and then extending your leg out behind you. The use of a cable allows you to have precise control over the direction your resistance is coming from. This lets you perform this exercise from a standing position unlike many other similar exercises that require you to lay on the ground.
- Beginner
- Glutes
- Hi-Lo Pulley Cable
8. Single Leg Kickback
86.2 mSCORESWAPPED 653 TIMESSingle Leg Kickback is a compound, bodyweight exercise that primarily targets your glutes. The exercise requires you to engage your glutes, and kick your leg back and up with your knees bent. Targeting each side independently is a great way to identify discrepancies in mobility and strength between sides.
- Beginner
- Glutes
9. Hip Thrust
97 mSCORESWAPPED 586 TIMESHip Thrust is a compound, bodyweight exercise that primarily targets your glutes. This is a great beginner exercise that can help you learn and develop your glute drive, which is helpful for a number of different exercises and general movements. It’s a simple and easy to perform exercise that can help you develop strength.
- Beginner
- Glutes
10. Single Leg Hip Thrust
80.4 mSCORESWAPPED 490 TIMESSingle Leg Hip Thrust is a variation on the more standard Hip Thrust. Like other Hip Thrusts, this compound exercise primarily targets the glutes and hamstrings. By performing the exercise one leg at a time, you add more instability to the movement, which can help improve muscle activation and address strength discrepancies between sides. This variation provides a greater focus on single-leg strength and balance.
- Beginner
- Glutes