Kettlebell Full Swing
Description
The kettlebell full swing (also called the American swing) is a kettlebell swing variation where the bell travels all the way overhead rather than stopping at chest height. The full overhead arc demands more shoulder mobility and stability. It is standard in CrossFit programming but controversial among kettlebell purists who prefer the chest-height Russian swing.
Muscle Group
Equipment Required
Kettlebell Full Swing Instructions
- Stand with feet shoulder-width apart. Hold the kettlebell with both hands in front of you.
- Hike the bell back between your legs. Set your back flat.
- Snap your hips forward explosively. Allow the bell to travel all the way overhead.
- At the top, the bell should be directly above your shoulders with arms locked out. Your body is fully vertical.
- Control the bell on the way down. Let it swing back between your legs as you hinge at the hips.
- Continue in a rhythmic motion for the desired number of reps.
- Only perform this variation if you have adequate shoulder mobility and overhead stability.
- If the overhead position is uncomfortable, use the Russian swing (chest height) instead.
Kettlebell Full Swing Form & Visual
Kettlebell Full Swing Benefits
- Develops overhead stability and shoulder mobility
- Greater range of motion than the Russian swing
- Builds total-body power from hips to shoulders
- Excellent conditioning exercise
- Standard CrossFit movement
- Trains grip and core heavily
Kettlebell Full Swing Muscles Worked
- Gluteus maximus
- Hamstrings
- Erector spinae
- Deltoids (full range)
- Trapezius
- Core (stabilizer)
- Forearms and grip
Kettlebell Full Swing Variations & Alternatives
- Kettlebell Swing (Russian — chest height)
- Kettlebell One-Arm Swing
- Dumbbell Swing
- Dumbbell Full Swing
- Kettlebell Snatch
- Banded Kettlebell Full Swing
