We’re back once again to bring you another blog in our Let’s Get Technical series. This week we’re going to take a look at American swings. American swings are a ballistic movement with the kettlebell. Similar to normal swings but carrying through the extension overhead. If you’d like more personal training, why not book in with one of our personal trainers at Elevate?
How it’s done
Set Up
- Comfortable stance with feet somewhere between hip and shoulder width apart
Down Phase
- Relax and let gravity do the hard work
- Maintain neutral Spine
- Deep hip hinge (push bum back)
- Soft Knees
Muscles Action
- Eccentric loads through the anterior and posterior chain.
- Isometric loads through the posterior and anterior chain controlling the body’s posture.
Up Phase
- Powerful hip drive
- Utilise hip drive to pull bell upwards in an upright row motion
- Push head through between the arms to lock out
Muscles Action
- Eccentric loads through the anterior and posterior chain.
- Isometric loads through the posterior and anterior chain controlling the body’s posture.
Advice
- You need great over head stability and shoulder stability for this one, try to use a light kettlebell.
- Don’t pull up with your shoulders, the momentum should come from the swing and power generated by the hips.
- Try mastering the regular kettlebell swing before moving onto this, a good form will really help with the extension.
More on our Instagram
Check out our Instagram Page @elevate_fitness_uk for more guides and instructional videos.
If you want to learn more about Elevate Fitness, come along to one of our fitness classes or get one-to-one support from our personal trainers, such as Dan!
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