American Swing
The American swing is a kettlebell swing taken all the way overhead, rather than stopping at chest height like a standard (Russian) swing. It is a powerful hip hinge that works your glutes hard and puts more demand on the front of your shoulders, with your hamstrings and abs helping. It suits lifters who already swing confidently to chest height and want a bigger challenge or a tougher conditioning exercise.
Muscles worked
The American Swing mainly works your glutes and anterior delts, with your hamstrings and abs helping.
Setting up
- Choose a space with clear room overhead and in front of you, and wear flat, stable trainers. Start light, around 8-12 kg for most beginners, because the bell has to travel a long way.
- Place the kettlebell on the floor about a foot in front of you. Stand with your feet slightly wider than hip-width and toes turned out a little.
- Hinge back, pushing your hips behind you with a long, flat back and soft knees, and grip the handle with both hands. Your shins stay close to vertical.
- Before you start, check you can raise your arms fully overhead without leaning back or flaring your ribs. If you can't, practise the standard swing first.
How to do the American Swing
- Take hold of the handle, tilt the bell towards you, then pull your chest up and tighten your abs as if bracing for a light punch.
- Hike the bell back between your thighs, keeping your arms close to your body and your hips pushed back so the weight is felt in your hamstrings and glutes.
- Drive your hips forward hard, squeezing your glutes, and stand tall as the bell accelerates forward and up.
- Let the momentum from your hips carry the bell up in an arc until it sits directly over your head, with your arms by your ears and your ribs pulled down.
- Pause for a split second at the top, standing tall with your glutes squeezed and the bell stacked above your shoulders and hips.
- Let the bell fall in the same arc, guiding it back down with your arms close to your body. Start hinging your hips back as the handle passes your hips, so it swings between your thighs.
- Use that momentum to go straight into the next rep, keeping your breathing rhythmic, and place the bell back on the floor once the set is done.
Form tips
- Think of your arms as ropes. The power comes from your hips snapping forward, and your front delts only steer the bell the last part of the way overhead.
- Squeeze your glutes hard at the top so you finish standing tall, not leaning back.
- Keep your ribs down and your abs braced at the top. Your arms should end up by your ears without your lower ribs poking forward.
- Aim for a smooth, controlled arc. The bell should float overhead, not be hoisted or thrown.
- Breathe out sharply as you stand up and breathe in as the bell drops back.
Common mistakes
Lifting the bell with your arms
Keep your arms relaxed until the bell is above chest height. Use a lighter bell if needed and focus on a sharp hip snap doing the work.
Leaning back at the top
Finish with your glutes squeezed and your ribs pulled down, standing tall rather than arching. If you can't get overhead without leaning back, use a lighter bell or go back to the standard swing.
Squatting the swing
Push your hips back rather than bending your knees deeply. Your shins should stay close to vertical and you should feel it in your hamstrings and glutes.
Bell drifting in front of you at the top
Aim to finish with the bell directly above your head and your arms by your ears. Drive your hips fully through and keep your chest tall so the bell travels up, not just forwards.
Sets and reps
| Build strength | 4-6 sets of 5-8 reps with a heavier bell you can still control overhead, resting 90-120 seconds between sets. |
|---|---|
| Build muscle | 3-4 sets of 10-15 reps with a moderate bell, resting 60-90 seconds between sets. |
| Fat loss and fitness | 6-10 rounds of 15-20 reps with a lighter bell, resting 30-60 seconds between rounds. Stop a set when your form starts to slip. |
Pick a weight where the last rep or two of each set is hard but your form stays clean. When every set feels easy, it's time to go up.
American Swing alternatives
Machine taken, or want some variety? These work the same main muscles.
American Swing FAQs
What is the difference between an American swing and a Russian swing?
A Russian swing stops at about chest or shoulder height, while an American swing carries the kettlebell all the way overhead. The American swing asks more of your front delts and needs good overhead positioning, so most people should learn the Russian swing first.
What weight kettlebell should I use for American swings?
Start lighter than you would for a standard swing, around 8-12 kg for many beginners. Pick a weight where you can finish every rep standing tall with the bell directly overhead and without leaning back.
Is the American swing safe?
It is a demanding exercise, so it is best learned after you have mastered the standard swing, with a light bell and plenty of clear space. If you lose control, let go and step away rather than chasing the bell. Stop if anything hurts and get it checked.
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