The American Swing is an advanced variation of the classic kettlebell swing where the weight goes overhead for extra range of motion. It targets your entire body, boosting strength and cardio endurance.
- Stand with feet shoulder-width apart, holding the kettlebell or dumbbell with both hands and arms extended.
- Bend your knees slightly and hinge at your hips, pushing them back to swing the weight between your legs.
- Keep your chest lifted and back flat. The movement should come from your hips, not your lower back.
- Drive your hips forward forcefully, generating power through your legs and glutes.
- Guide the kettlebell overhead with straight arms. Fully extend your arms with the weight directly above your head.
Control the weight on the way down and repeat for your desired reps. Focus on smooth, powerful hip thrusts to protect your lower back and maximize effectiveness.
What Muscles Does It Work?
- Gluteus Maximus
- Core Muscles
- Deltoids (Shoulders)
