What is all the hype with kettlebells? Walk into any gym and the chances are you will see someone using kettlebells for their training. Kettlebells are highly versatile pieces of gym equipment but there is one exercise that stands out the most... and that is the kettlebell swing.

What is a Kettlebell Swing?

A kettlebell swing is an explosive movement utilising the posterior chain. A hip hinge movement drives the weight forward and up. This movement trains the muscles of the glutes, hamstring, quadriceps, latissimus dorsi, abs and deltoids. Kettlebell swings not only increase the strength and explosive power of the posterior chain but also increase your heart rate, making it an ideal exercise to include in your HIIT workouts.

What Are the Two Main Types of Kettlebell Swing?

While there are many different versions of the kettlebell swing, the two standard versions are the American and Russian kettlebell swings. The most notable difference is the range of motion that the kettlebells move through. While both versions are very similar and utilise similar muscle groups, there are differences that could have an impact on your training.

What is a Russian Kettlebell Swing?

This version of swing moves the kettlebell from below your hips up to shoulder height.

Russian kettlebell swings are the most performed kettlebell exercise you will see. The lower swing height allows you to perform a greater number of reps in the same amount of time as compared to the American. You are also able to select a heavier weight for this version of swing as you do not rely on shoulder strength. This means you can develop greater hip hinge strength.

Benefits

• Higher cardiovascular component meaning great calorie burn.

• Greater strengthening of the glutes and hamstrings.

How to Perform a Russian Kettlebell Swing

• Start with your feet shoulder width apart and the kettlebell on the floor in front of you.

• Keeping your back straight and your tailbone tucked in, lean forward from the hips, and grip the kettlebell with both hands. Your knees can be slightly bent.

• Pull the kettlebell back between your legs. When it is below your hips, push your heels into the floor and drive your glutes forward. This will result in the kettlebell moving forwards and up like a pendulum.

• The kettlebell should reach the top of its swing around shoulder height.

• As the kettlebell starts its return swing you need to begin leaning forward, ensuring the back remains straight and the core tight.

• Start the next rep as the kettlebell passes under your hips.

What is an American Kettlebell Swing?

The American kettlebell swing starts off exactly the same as the Russian kettlebell swing. The difference comes towards the end of the movement. Where the Russian kettlebell swings reaches shoulder height and starts its return journey, the American kettlebell continues on its pathway and finishes above the head. This is done by selecting a lighter kettlebell and exploding the swing upwards so that it continues above your head.

This requires greater shoulder mobility and shoulder stability but at the expense of performing less reps in the same amount of time. However, the larger range of motion requires a greater recruitment of muscles to move the kettlebell through the full movement. This increased muscle recruitment increases the energy demand, so where the reps are the same, the American swing can give you a better full body workout. Before you start an American kettlebell swing you should first be proficient in the Russian kettlebell swing.

Benefits

• Increased shoulder strength and stability.

• Greater recruitment of muscles.

How to Perform an American Kettlebell Swing

• Start exactly the same as you would for the Russian kettlebell swing but select a lighter weight.

• Instead of the momentum stopping at shoulder height, allow the momentum to carry the weight above your head. Your arms should be touching your ears.

• Allow the weight to fall back down again by leaning forwards to soften the movement.

• As the weight passes below your hips start the next rep.

Both kettlebell swing variations are very similar and as can be expected, so are the benefits. In both the American and Russian kettlebell swing the muscles of the glutes, hamstrings, core, back and shoulders are targeted. The heart rate is also elevated during these swings, resulting in an increased calorie expenditure. You would select the Russian version if you were looking to increase the strength gains, particularly the glutes, or if you wanted to benefit from the higher number of reps being performed. The American version should be programmed into your routines if you want a higher emphasis on shoulder stability or a more full body workout.

Looking for more variety? Check out our top kettlebell exercises.

Written by guest author Brendan McBirnie.

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Tags: Equipment > Kettlebells ; Exercise Type > Conditioning