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45 DEGREE LOWER BODY REACH
00:48
90/90 HIP LIFT
01:01
ADDUCTOR ROCKBACK
00:56
ALTERNATING HIGH LOW KETTLEBELL CLEAN
00:59
ALTERNATING SHOULDER TAPS
00:44
AMERICAN STYLE KETTLEBELL SWING
00:58

AMERICAN STYLE KETTLEBELL SWING

Every kettlebell swing variation- American, Russian, knee dominant, hip dominant, full reset, or any combination of these and more - has its utility. Application is key! The American swing is great for improving overhead stability and eccentric control (lowering mechanics). If you wish to optimize your power output from a stand still, then resetting in-between reps is beneficial. You can perform this movement with a heavy household item, a dumbbell, or a kettlebell. Here’s how: EXECUTION: position the kettlebell so that it is comfortable when you are bent over with your hips back, your torso parallel to the ground, and your arms fully extended. Forcefully pull the kettlebell into your body and between your legs. Next, drive your feet into the ground, squeeze your glutes and thrust your hips forward as quickly and as forcefully as you can. Try to generate enough momentum for the kettlebell to float upward. While overhead, flex your wrists so that the kettlebell doesn't hit the back of your wrists. Control the descent by following the same pattern downward, and reset to your starting position. Repeat! Be aggressive! AVOID: Do not hyper extend your lower back as you thrust your hips upward. Use your glutes and abs to generate force, not your back. MODIFICATIONS: if you would rather focus on staying tight while stringing a bunch of reps together, then simply do not reset in-between reps. As soon as the kettlebell has descended as is in-between your thighs, thrust upward!

COMPLETE EXERCISE LIBRARY

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