From what I understand, Crossfit uses with the American Swing as a standard for competition or a measure of beating your personal best.  In the Russian method of swinging there really isn’t a standard for bell height and by requiring everyone to go overhead there was a standard to measure.

In our world, we don’t care how high the bell goes.  In a heavy swing when you begin to get tired the bell may come just off of your thighs.  And that’s fine.  You are still get a fantastic ab and posterior chain exercise done.  Think about punching something in front of you.  You can stay very rooted and connected, but if you punch something almost over your head your abs disconnect and lats get disengaged.  The same applies in the swing and an overhead swing can get dangerous for people who don’t have keen body awareness, and many Crossfitters are now using the American swing for benchmarks and competitions but moving to the Russian Swing for the regular WOD’s.

When switching from the American kettlebell swing to the Russian kettlebell swing, there are two common problems that surface fairly often.  Because the American Swing is in essence s squat plus a front raise, people transitioning will either have a squatty (instead of hinging) Russian swing and/or they will pull the bell with their arms instead of letting the bell height bc dictated by the hip snap and the arms simply be along for the ride.  Here are some drills to fix these two common issues:

1. How to Fix a Squatty Swing:

When someone is squatting and not hinging in the swing, have them swing with the balls of their feet on a 2×4.  Raising the balls of the feet will restrict the ankles and keep them from being able to squat. Immediately have them step off the board and swing mimicking that feeling of sitting back in the swing and not squatting.

2. How to Fix Pulling with the Arms:

When someone is swinging higher than chest level, it’s a tell tale sign that they are pulling with their arms.  In a swing, the arms are like ropes and the hands like hooks and the power is primarily coming from the hips, glutes, and abs.  Make a hand towel into a snake, turn the bell 90 degrees and loop the towel through the handle.  Swing holding onto the towel (choking up as close as you possibly can.) If you are not pulling with your arms, the bell will for an extension of your arm and hands and will be very smooth.  If you are pulling, the bell will toggle on the towel.  Once the towel swing feels smooth, remove the towel and mimic that feeling in a set of regular two handed kettlebell swings.