Kettlebell American Swing
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Kettlebell
HOW TO PERFORM
- Stand with the feet a little wider than the hips and hike the bell back between the legs with both hands.
- Snap the hips forward and let the bell float up in front of you, arms long.
- Guide it all the way overhead until the arms are straight by the ears and the bottom of the bell points at the ceiling.
- Let it fall back down in front of you and into the next hinge.
FORM TIPS
- The hips throw the bell and the arms only steer it through the last part of the climb. If you have to lift it overhead with the shoulders, the bell is too heavy.
- Keep the ribs down at the top. Arching the lower back to reach overhead is the usual fault.
TARGET MUSCLES
Primary
- Glutes
- Hamstrings
Secondary
- Lower Back
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.