American Swing
- Primary muscles
- Glutes, Hamstrings, Shoulders
- Secondary muscles
- Traps, Lats
- Equipment
- Kettlebell
- Movement pattern
- Hinge
Steps
- 1 Stand with your feet about hip-width apart, holding a kettlebell with both hands in front of you.
- 2 Hinge at your hips, slightly bend your knees, and let the kettlebell hang between your legs.
- 3 Initiate the swing by driving your hips back and allowing the kettlebell to swing backward between your legs.
- 4 Explosively extend your hips and knees, driving the kettlebell forward and upward.
- 5 Continue the upward motion until the kettlebell reaches an overhead position with your arms fully extended.
- 6 Allow the kettlebell to swing back down, controlling its descent by hinging at your hips and bending your knees as it passes between your legs.
