Videos
Instructions
- Stand with feet shoulder-width apart, kettlebell on the floor between your legs.
- Hinge at your hips and grip the kettlebell with one hand.
- Swing the kettlebell back between your legs to load the hips.
- Drive your hips forward explosively, swinging the kettlebell overhead until arms are fully extended above shoulders.
- At the top, switch hands mid-air carefully.
- Guide the kettlebell back between your legs with the other arm for the next repetition.
- Maintain control throughout the movement and repeat for desired reps.
Technical Tips
- Keep your core braced to protect your lower back.
- Do not arch your back at the top; maintain a neutral spine.
- Use hip drive rather than pulling with your shoulders.
- Switch hands smoothly without compromising stability.
Breathing Tips
- Inhale as the kettlebell swings back between your legs.
- Exhale powerfully as you drive the kettlebell overhead.
Medical restrictions
- Lower back injuries
- Shoulder impingement
- Rotator cuff tears
- Uncontrolled hypertension
What is the difference between the American and Russian kettlebell swing?
The American kettlebell swing involves swinging the kettlebell fully overhead with arms extended, while the Russian swing only lifts the kettlebell to shoulder height, reducing shoulder mobility demands but focusing on the hip hinge power.
Can beginners do the Kettlebell Single Arm Alternating American Swing?
Beginners should first master the standard Russian swing to build hip hinge strength and kettlebell control before progressing to the more advanced Single Arm Alternating American Swing, which requires stability and coordination.
Is the kettlebell swing good for weight loss?
Yes, kettlebell swings, including the Single Arm Alternating American Swing, are excellent for weight loss because they combine strength and cardio training, increasing calorie expenditure efficiently during workouts.
Should I use a heavy kettlebell for the American swing?
Choose a kettlebell weight that allows you to maintain proper form overhead safely without compromising shoulder stability or hip drive power; avoid excessively heavy weights that force compensatory movements.
The Kettlebell Single Arm Alternating American Swing is a dynamic full-body exercise that combines strength, power, and coordination. Unlike the Russian swing, the American variation extends the kettlebell fully overhead, enhancing shoulder mobility and stability demands. This movement develops explosive hip power while engaging the posterior chain, including glutes and hamstrings, and improves cardiovascular conditioning due to its continuous and alternating nature. It also challenges grip strength and core stability as the kettlebell transitions between hands at the top of each swing. Widely used in CrossFit and functional training, it is effective for metabolic conditioning circuits, improving hip hinge mechanics, and enhancing muscular endurance. It is ideal for athletes seeking to build power and coordination simultaneously. Proper execution requires solid overhead mobility and a strong hip hinge technique to prevent injury and ensure safe, effective movement patterns.