The Russian kettlebell swing is one of the most popular kettlebell exercises. The American kettlebell swing is very similar to the Russian kettlebell swing. Both are incredibly effective when it comes to overall fitness. Of course, the debate rages on today because there is no clear answer. Both types of kettlebell swings will target the glutes, quads, and hips. You’ll get the best results performing both variations rotationally during your regimen.
Understanding the Russian Kettlebell Swing
To properly execute the Russian kettlebell swing, start by holding the kettlebell with both hands just below the groin, ensuring your feet are hip-width apart. It's crucial to maintain a flat back, neutral spine, and tight core throughout the exercise. Initiate the movement by slightly bending your knees and hinging forward at the hips. Then, swing the kettlebell upward by explosively thrusting your hips forward. The goal is to swing the kettlebell to chest height.
A common misconception among beginners is that the arms are primarily responsible for lifting the kettlebell. However, the explosive hip movement is the key to initiating and sustaining the swing. Russian kettlebell swings require only one kettlebell, or a set of various weights, and a relatively small space to perform.
Delving into the American Kettlebell Swing
The American kettlebell swing shares a similar starting position with its Russian counterpart. Initiate the swing with the same explosive hip extension, but with the intention of generating more power to propel the kettlebell beyond chest level to an overhead position.
With the American kettlebell swing, you swing the kettlebell overhead. While this increases the range of motion, it requires additional shoulder mobility to complete a set. Because of the increased range of motion, the risk of injury may be greater during the American kettlebell swing. The most obvious and important difference between the AKBS and RKBS is the range of motion.
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Key Differences and Perspectives
The most obvious and important difference between the American Kettlebell Swing (AKBS) and the Russian Kettlebell Swing (RKBS) is the range of motion. AKBS enthusiasts criticize the RKBS for this, with CrossFit founder and former CEO Greg Glassman himself famously calling RKBS half-reps. RKBS proponents, on the other hand, believe that the RKBS is efficient as is, maximizing explosive power and posterior chain strength. The first benefit of the American version is the increased work performed during the movement.
Benefits for Athletic Performance
Kettlebell training provides numerous benefits that will aid you during athletic performance. The kettlebell swing movement translates directly into sports application. It’s paramount for a powerful vertical leap making slam dunks a cinch. For powerlifters and functional fitness athletes who focus on fundamental lifts like the “Big Three,” or the squat, bench, and deadlift, the Russian kettlebell swing gives you an edge. For CrossFitters and Olympic lifters who regularly perform cleans, jerks, and snatches, the American kettlebell swing helps build functional strength with greater mobility.
Safety Considerations
A 2016 study by Steve Oikerinan, ATC, STP at Bridgewater State University hypothesized that the American kettlebell swing increased the risk of lumbar spine injury, concluding that the Russian kettlebell swing may be safer.
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