I know a lot of my Crossfit clients have been struggling to grasp kettlebell swings. CrossFit Invictus recently posted a great article explaining the differences between Russian and American Kettlebell swings. Including how high the bell should be and your positioning. It also addresses when you should progress from Russian to American kettlebell swings. Please give it a read and leave your comments here. Let’s get the questions rolling!
The Great Kettlebell Swing Debate by CrossFit Invictus
Quite a few folks following our Competition programming have been wondering whether kettlebell swings should be performed as American Swings, Russian Swings or a hybrid. I have procrastinated an answer for long enough, so here it comes . . .
(I know, the least satisfying answer ever . . . but almost always the most accurate and best.)
Let’s take a look at the traditional American and Russian swings first, and then talk about how to determine which of those is best for you, or if there is a hybrid option that might work better.
The Russian Swing
The Russian swing starts with the kettlebell just below the groin (above the knees) and is swung to chest level – approximately a 90-degree angle to the torso. The movement is short, brisk and compact. It is a hip-hinge movement, with roughly 20-degrees (or less) of flexion at the knee. The power of the swing is generated from the hips while the spine is held perfectly stable and neutral. At the apex of the swing, the bell is at chest level, and the athlete’s glutes are contracted, quads are engaged (pulling to CONTINUE READING THIS ARTICLE BY CLICKING HERE!
Please pay special attention to the section on advancing from Russian to American. It will explain if your body is able to perform the movement or not.