American vs Russian Kettlebell Swing: What’s the Difference?
April 18, 2022
Written by admin in Training,
2 minute read Kettlebell exercises are a surefire go-to when you want to get your heart pumping, improve explosiveness, and build strength. But there are so many ways to use kettlebells — how do you know where to start? Well, let’s start with the standard swing itself. There are actually two ways to swing a kettlebell. This blog will go over the American vs Russian kettlebell swing, how they’re different, and the benefits of each.
American vs Russian Kettlebell Swing: What’s the Difference?
The only difference between the American vs Russian kettlebell swing is how high up you swing the kettlebell. In the American kettlebell swing, you finish the movement with the kettlebell overhead, pointing straight up to the sky. With a Russian kettlebell swing, the movement stops somewhere around chest height.
We’re borrowing this image from Set for Set. On the left, you see the Russian swing, with the kettlebell stopping around the chest/eyes. On the right is the American swing, with the kettlebell directly overhead.
The mechanics are mostly the same when it comes to the American vs Russian kettlebell swing, but there are a few differences.
In the Russian swing, you have to engage your lats more. This is because you have to stop the kettlebell sooner so that you can reverse its direction. With the American swing, you need better shoulder mobility and stability since the kettlebell is traveling farther. For the same reason, you also need to use your hips and glutes more, in order to launch the kettlebell higher overhead. The American kettlebell swing is going to demand more explosiveness and power than the Russian kettlebell swing.
Is one kettlebell swing better than the other? In our opinion, not really. They’re just different! With the Russian kettlebell swing, you can lift heavier loads. So, it could lead to bigger strength gains. The American swing is going to give you more practice improving mobility, strength, and stability overhead, which is also important.
3 Important Reminders for Kettlebells Swings
Your best bet is going to be incorporating both American and Russian kettlebell swings into your programming. Here are a few helpful hints to remember:
1. Keep Your Back Straight and Core Engaged
If your back rounds and your shoulders sag, pause and collect yourself. Not only is this inefficient, but it also leaves your spine vulnerable and can lead to injury. Squeeze your abs and keep your spine aligned throughout the duration of the movement.
2. “Pop” the Kettlebell Up
The goal is not to muscle it up. It’s to “pop” it up! As you’re sending the kettlebell upward, use the force generated through your hips and butt to propel it to its apex. At the top of the swing, squeeze your glutes.
3. Relax Your Grip
Especially as you start to fatigue, you might find that you have a death grip on the kettlebell. Relax your hands! This will help you relax your forearms and shoulders, which means that you won’t fatigue as quickly.
Now that you know all about the American vs Russian kettlebell swing, which one will you tackle next? Let us know! And if you enjoyed this blog, you might like learning about banded kettlebell swings.
