Videos
Instructions
- Stand with feet shoulder-width apart, holding a kettlebell in one hand between your legs.
- Hinge at the hips and slightly bend your knees to load your glutes and hamstrings.
- Explosively extend your hips and knees to swing the kettlebell overhead, keeping your arm straight.
- At the top, the kettlebell should be directly overhead with your biceps near your ear.
- Control the kettlebell back down through the same path and repeat.
Technical Tips
- Use your hips to drive the movement, not your arm.
- Keep your core tight to stabilize the spine during the swing.
- Do not hyperextend the lower back at the top of the swing.
Breathing Tips
- Inhale as you hinge down with the kettlebell.
- Exhale powerfully at the top of the swing.
Medical restrictions
- Lower back injuries
- Shoulder impingement or instability
- Hip joint pathologies
The Kettlebell Single Arm American Swing is a powerful, full-body dynamic movement designed to build explosive hip drive, shoulder strength, and core stability. Unlike the Russian swing, which stops at shoulder height, the American variation requires the kettlebell to be swung overhead, increasing the range of motion and intensity. Performing the exercise with one arm enhances unilateral strength, balance, and muscular coordination. This makes it particularly valuable for athletes looking to improve functional strength and correct muscular imbalances. Commonly seen in CrossFit and functional training programs, the Single Arm American Swing also delivers significant cardiovascular benefits due to its high-rep, high-intensity nature. It's an efficient way to train multiple muscle groups simultaneously while improving power output, conditioning, and posture. Whether used in circuits, HIIT sessions, or as a standalone exercise, it challenges the body in a way few movements can match.
What muscles do I target with the Single Arm American Swing?
The Single Arm American Swing targets your shoulders, glutes, quads, and back, while also engaging your core, hamstrings, and upper back for stabilization and control.
Is the Single Arm American Swing safe for beginners?
While effective, the Single Arm American Swing is better suited for intermediate users due to its overhead component and the need for solid hip hinge mechanics and core control.
What's the difference between the Russian and American kettlebell swings?
The Russian swing stops at shoulder height, while the American swing goes overhead, increasing the range of motion and requiring greater mobility and core stability.
Can I do the Single Arm American Swing every day?
Due to its intensity and demand on the central nervous system, it's best to include the Single Arm American Swing 2–3 times a week with adequate recovery.
Do I need to use a heavy kettlebell for this exercise?
No, start with a moderate weight to master technique and progress gradually as your form, strength, and control improve.