The kettlebell swing is rapidly gaining popularity in the fitness community for building strength and endurance and improving balance. There are currently two schools of thought concerning the kettlebell swing workout, but no matter which technique is used, safety and proper form are paramount. Nearly everyone can agree on the benefits and effectiveness of this workout, but usually that is where the agreement ends. Some favor the Russian swing and some favor the American swing. Here is a look at both.
First the Russian swing. This swing begins just below the groin and continues up in a short, brisk movement to the chest, or at most to eye level. This swing resembles a stiff-leg dead lift in that the majority of movement is in the hips with the knees only slightly bent. The Russian swing utilizes the hips to drive the center of gravity froward and up. This type of swing results in a an efficient application of force.
Now the American swing. This swing begins level with the knees and extends upward to a full arm extension over the head. This results in a longer and smoother motion. The American swing resembles more of a squat than a dead lift in that the knees are bent to a much greater degree. This creates a greater range of motion requiring more work and effort.
There are advantages and disadvantages associated with each style of kettlebell swing. The Russian kettlebell swing is considered best for beginners until they master the basics and understand the correct technique. This swing is excellent for conditioning the hamstrings, glutes, and lower back. It also improves lower back stamina and stability. The short stroke associated with this style conserves more energy and allows for greater repetitions. The disadvantage is that this style provides less cardio conditioning than the full overhead swing.
The American kettlebell swing involves more muscle groups and is a more complete workout. The greater height of the bell also means the hips and back are being trained harder. In addition, the overhead swing increases shoulder girdle flexibility, balance, and coordination. The disadvantages of the full overhead swing lie in fatigue and incorrect form. When swinging the bell overhead repeatedly, it’s easy to lose control of the bell as muscles become fatigued. This can result in injury to the person using the bell, or those around them. The other disadvantage is improper form. In an effort to swing the bell overhead, the hip snap action can disappear and thus render the exercise ineffectual.
So which kettlebell swing style is better? The answer is neither and both. Both have advantages and disadvantages. Each serves a slightly different purpose in overall training. Either style will provide increased muscle development and increased athletic ability. The best way to achieve maximum results is to incorporate both into your kettlebell routines.