Since their introduction, Russian kettlebells have become a familiar sight in many gyms and a popular choice for home workouts. russian kettlebell swing is a exercise for those with a intermediate level of physical fitness and exercise experience. I am a proud member of the RKC leadership and wholeheartedly believe in the Hardstyle Russian swing. We have a large selection of authentic Russian kettlebells ranging from 14lbs to 106 lbs. Russian Kettlebell Swing Benefits. The Russian kettlebell swing is a full-body exercise that burns fat and builds muscle. The hinging motion will power your arms up and back down. HIKE. The explosive exercise utilizes power from your hips. The kettlebell swing is primarily used for its cardio effect which is great for weight loss, hence, it’s such a popular kettlebell exercise.The kettlebell swing can be performed in many ways, but the two most popular variations are the conventional (also known as Russian swing) and the American swing. Kettlebell exercises focus on multijoint, multiplanar movements and … This spat pits the Russian swing against the American swing in a battle for kettlebell supremacy. doing it in a CrossFit workout), is the same as the russian swing but the amplitude of the swing is much higher. You also must keep your core solid. This is a common mistake with newbies to the swing, or to those whose squat technique is ingrained in every movement they complete with their lower body! However, it is a bit risky. With the Russian Kettlebell swing, we’re focusing on … When the bell is taken above the head it becomes an American swing. HINGE 3. The movement is short, brisk and compact. This motion is performed with a slight bend to your knees. Continue accumulating Russian Kettlebell Swings until 2:00, then do 2 Burpees. The kettlebell swing is a glute and hamstring exercise. 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 10 Commandments of the Kettlebell Swing. The Russian swing is the one described above, … Continue in this manner, adding 1 Burpee per minute until all 300 Russian Kettlebell Swings are completed. Scaling Options. The classic kettlebell swing, the Russian swing, is a fundamental exercise that every guy should do. In the Russian version of the Kettlebell Swing, the Kettlebell is lifted in a 90-degree motion. Kettlebell Swing Side View. This is a Russian kettlebell swing, which means the bell never goes above shoulder height, or eye level. Variety in your training offers many benefits beyond just looking aesthetic. Place the kettlebell about 30 cm in front of you on the ground and stand with a wide stance. Alternative Names: Russian kettlebell swing, two handed kettlebell swing Type: Strength Experience Level: Beginner Equipment: Kettlebell Muscles Targeted: Shoulders, pecs, glutes, quads, hamstrings Mechanics: Compound Average Number of Sets: 4-5 with 10-15 reps each Variations: American, one arm, dumbbell, and alternating kettlebell swings Here, the apex of the swing is at shoulder height, rather than overhead. Russian Kettlebell Swing. See full instructions on how to do a russian kb swing correctly. The type of kettlebell swing (American vs. Russian) The speed in which you are swinging the kettlebell; And the type of training (Endurance, power, HIIT) Full body workout. Kettlebell swing (AKA Russian swing, double-arm swing, or conventional kettlebell swing) is a basic ballistic exercise used to train the posterior chain in a manner similar to broad jumping. Every rep counts when you swing a kettlebell – from rep 1 to rep 20 – each one should look as fluid and as powerful as the very first one. As you’ll notice, this movement is based around the hip hinge. Five Basic Exercises for Russian Kettlebell Training. Kettlebell Swing Exercise Information. EXTREME-PHOTOGRAPHER Getty Images. The kettlebell swing (also the Russian swing, double-arm swing or conventional kettlebell swing) is a basic ballistic exercise used to train the posterior chain in a manner similar to broad jumping. Common errors in the foundational movement, if left uncorrected, will hinder your progress in […] This kettlebell exercise targets the abs, shoulders, pecs, glutes, quads, hips, hamstrings, and lats with a simple motion. FLOAT. Russian Kettlebell Swing. The two-arm swing is the first kettlebell move you should master. ROOT 4. Key Coaching Cues. The arguments for the superiority of the Russian swing are good ones. The photo above illustrates the key difference between the Russian and American swing. Watch the russian kettlebell swing video, learn how to do the russian kettlebell swing, and then be sure and browse through the russian kettlebell swing workouts on our workout plans page! The kettlebell swing we do today is a variation of the traditional Russian kettlebell swing, which is shorter—but it’s still just as awesome as it was hundreds of years ago. Grab your kettlebell with a two-handed overhand grip. For the Russian kettlebell swing, we only swing the bell in line with our shoulders; other variations see the kettlebell swing all the way above the head and this is commonly seen in sports such as CrossFit. The Russian swing is a non-impact exercise, so it is excellent for those looking to lose weight without causing stress to their joints. Notice I am not squatting. They are great for developing power and athleticism. The kettlebell is taken to overhead rather than eye level. The Kettlebell swing works your core, back, shoulders, hamstring, quads, glutes, forearms, and chest. This exercise is important if you want to improve fitness conditioning, mobility, stability, power and speed. 1. You’ll need to engage your glutes, hamstrings, lats, core, back, shoulders, and your abs. Apex of the Russian Kettlebell Swing. Do a warm up if this is done first thing in the morning. Visit Dragon Door to get your kettlebells and kettlebell rack today. The Russian Kettlebell swing is one of the best exercises that works your entire body. Russian Kettlebell Swing activates the core muscles to contract and maintain upper body stability and support for the lower back. Power. Russian Kettlebell Swing is a dynamic exercise that works the gluteus muscles, hamstrings, quadriceps and the lower back. Push the hips back and fold just low enough for the kettle bell to clear the body as it swings between the legs; The forearm and wrist come in contact with the quads on the back swing; Aggressively open the hip squeezing the legs and butt as you stand. The classic swing is also called the Russian swing, given its origin in Russian sports training programs. This is a Russian kettlebell swing, which means the bell never goes above shoulder height, or eye level. It is a hip-hinge movement, with roughly 20-degrees (or less) of flexion at the knee. HIKE 2. The Russian kettlebell swing is the one we've described above (and in the pic directly below). The shoulder blades are pulled in tight, the arms are passive and all the drive comes from the hips. Russian kettlebell swings are a phenomenal exercise for the posterior chain, which includes your glutes, hamstrings, calves, back, and shoulders — anything on the back side of your body. However, if you do intend to do the American Swing for whatever reason (i.e. Therefore, you should do it properly to avoid straining your arms and other muscles. The Russian kettlebell swing really does work the majority of muscle groups in your body. It is also essential that you have a straight spine. Kettlebells might seem archaic to the untrained eye, but the iron ball made famous by Russian strongmen in the 1700s is a powerful tool for functional strength development. This is a great variation for beginners and those with tight or injured shoulders. The Russian kettlebell swing (a two-arm swing to the chest or eye-level) is the original, or foundational, kettlebell exercise. It will get you used to moving the bell and develop hip power. Kettlebell Swings Can be Summed Up With 4 Easy Verbal Cues. I assume the reader understands the basic fundamentals of this exercise: a hinge, not a squat; ballistic, not a grind; Russian, not American. 1. Then you swing it up to your chest. Traditional Russian Two Handed KB Swing Form. Points of Performance for Russian Kettlebell Swing. http://www.mspfitness.com/ Russian Kettlebell Swing: a useful compound exercise for both strength training and conditioning. The following “commandments” are mostly my own. It’s not your typical compound exercise by any means but that’s a good thing. Note: You can get kettlebells for fairly cheap at nearly any sporting goods store, but not all kettlebells are created equal. Think deadlift. The American kettlebell swing (a two-arm swing overhead) that is more common in CrossFit is merely a progression of its Russian counterpart. You take the bell at your groin area with your arms facing the ground. Intermediate 200 Russian Kettlebell Swings (16/12 kg) Every minute on the minute, perform Burpee(s). Keep your spine neutral. Look below for few Kettlebell Swing benefits and why you should consider including this important trainings in your regime: It is a full-body exercise; The Russian kettlebell swing is an amazing full-body workout. You can use kettlebells for … This is a great variation for beginners and those with tight or injured shoulders. It involves moving the bell in a pendulum motion from between the knees to anywhere between eye level to fully overhead and can be performed either two-handed or using one hand. Score is the time on the clock when the 300th Russian Kettlebell Swing is completed. As noted in the above picture start to swing up by snapping your hips forward. The knees move from a 10-15 degree bend when the kettlebell is at your glutes to a straight knee position at the top of the motion. The Russian kettlebell swing is a very effective functional movement which elicits muscle and strength gains, along with aerobic benefits as well. 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