Allow me to make a case for the Russian kettlebell (KB)swing and why it should replace the American swing in CrossFit.
In CrossFit, when a KB is used, 99% of the time it is used forswings - particularly American swings. An
American swing is where the belltravels overhead. With a
Russian swing , the bell only needs to travel to chestlevel. Bigger isn’t always better.
In a CrossFit competition the standard for a KB swing hasbeen to finish with the bottom of the bell facing completely upward anddirectly overhead, which can cause quite a
debacle . This movement has digressed the swing to a two-armed snatch, andtakes most of the hip snap out of the movement. The whole point of the swingis to use that hip snap to drive the bell up and build power in the glutes,hamstrings and hips. A Russian swing is not an arm movement. The American swingis a partial arm movement. The CrossFit Competition Swing (CCS) is mostly arms. DoesCrossFit need yet another overhead movement? I’m going to have to say Hell Nyet.
Another factor is the safety issue. Going overhead with theAmerican swing can get a little dicey especially as the weight gets heavier.Add in the strict judging standards of the KB swing in CrossFit competitionsand the CCS becomes a shit show. Whatever it has become - an upright row to a snatch - it’s no longer a KB swing.
The secondsafety issue is that a lot of people tend overarch at the top of their swing,some even come up onto their toes, and all the while putting unnecessarystress on the lower back by compressing the spine. Whereas if you stuck withthe Russian swing, you can stay rooted in your heels, with your ribs down, andyour trunk tight. This is a much safer position for the back and shoulders, andyou actually get to take advantage of the power in your hips during themovement.
Take a look at the picture to the right of the guy in the blue t-shirt. Now, I don't know who this guy is and I'm not trying to make him look bad. I found this image on a Google search and it just happens to fit with what I'm trying to explain. As you can see in the image, the bottom of the bell is facing up to the ceiling, directly overhead. If this were in a CrossFit competition we could give this guy the rep. Now, back to the safety concerns. His back is arched putting the discs in his lumbar spine (low back) into a state of compression. He does appear to be firmly footed with the weight in his heels. So he's got that going for him, which is nice. But he's pushing his head forward under load and straining his cervical spine (neck). Compare this to the picture below of Lance Armstrong doing a Russian swing. His ribs are down so there's no arch in his back, and his head is neutral so there's no strain on his neck. The bell is at the peak so no need to worry about damage to the shoulder girdle. The bell stays out in front of him where it belongs, keeping this a hip-dominate movement as it was intended.
Other than the practical reasons of safety and maintainingproper form, by switching to the Russian swing you get to use much heavierweights. And isn’t that what it’s really all about?
The secondsafety issue is that a lot of people tend overarch at the top of their swing,some even come up onto their toes, and all the while putting unnecessarystress on the lower back by compressing the spine. Whereas if you stuck withthe Russian swing, you can stay rooted in your heels, with your ribs down, andyour trunk tight. This is a much safer position for the back and shoulders, andyou actually get to take advantage of the power in your hips during themovement.
Take a look at the picture to the right of the guy in the blue t-shirt. Now, I don't know who this guy is and I'm not trying to make him look bad. I found this image on a Google search and it just happens to fit with what I'm trying to explain. As you can see in the image, the bottom of the bell is facing up to the ceiling, directly overhead. If this were in a CrossFit competition we could give this guy the rep. Now, back to the safety concerns. His back is arched putting the discs in his lumbar spine (low back) into a state of compression. He does appear to be firmly footed with the weight in his heels. So he's got that going for him, which is nice. But he's pushing his head forward under load and straining his cervical spine (neck). Compare this to the picture below of Lance Armstrong doing a Russian swing. His ribs are down so there's no arch in his back, and his head is neutral so there's no strain on his neck. The bell is at the peak so no need to worry about damage to the shoulder girdle. The bell stays out in front of him where it belongs, keeping this a hip-dominate movement as it was intended.