How to Do American Swing ?
The American Swing is a more extensive version of the classic kettlebell/dumbbell swing, where you lift the kettlebell above your head. Here's how to perform it with proper form:
- Stand with your feet shoulder-width apart. Hold the kettlebell/dumbbell with both hands, keeping your arms fully extended.
- Slightly bend your knees and hinge at your hips, leaning forward while keeping the kettlebell between your legs (push your hips back).
- Swing the kettlebell/dumbbell back between your legs. The movement should come from your hips rather than your back. Keep your chest up and back straight.
- Swing the kettlebell/dumbbell upwards, generating power from your hips as you quickly thrust them forward, using your leg strength.
- Once the kettlebell/dumbbell reaches chest height, continue the movement until it is overhead. At this point, your arms should be fully extended, and the kettlebell/dumbbell should be positioned above your head.
The American Swing is an effective exercise that not only builds hip and shoulder strength but also increases cardiovascular capacity.
What Muscles Does It Work?
- Gluteus Maximus
- Core
- Deltoids