How to Properly Perform a Kettlebell Swing (Russian)

Russian Kettlebell Swings are Simple, Safe, and can Help You Outside of the gym

Imagine going through your day with more ease, whether you’re lifting groceries, playing a weekend game of soccer, or simply keeping up with your kids at the park. This simple movement works wonders in ways you can feel outside the gym.

But make sure your form is correct or you are going to have some back issues.

Swinging that kettlebell mimics the motion of picking up something heavy off the ground – think about hoisting a heavy laundry basket. It’s all about that hip-hinge movement – not your back. Second, if you’re into sports, the explosive power you gain from this exercise translates directly into better performance, whether you’re sprinting, jumping, or throwing. Last, ever chased after a toddler or bolted for a bus? The endurance and agility you build with kettlebell swings will have you zipping around with new energy. So, why not swing your way to being stronger in your everyday life?

Your Step-by-Step Guide to Perfect Russian Kettlebell Swings

  1. Get Set: Plant your feet firmly, about shoulder-width apart, with the kettlebell on the ground in front of you.
  2. Grab and Lift: Hinge at the hips, bend your knees slightly, and grip that kettlebell handle with both hands. Keep that back nice and flat.
  3. Swing It: Push through your hips, straighten those legs, and swing the kettlebell up to chest level. Remember, this is all about the hips!
  4. Top of the Swing: When the kettlebell is up there, you should look like a straight line from head to knees – everything nice and tight. Your back should not be overextended – straight line.
  5. Back Down: Let gravity do its thing, bringing the kettlebell back down. Hinge at the hips again and get ready for the next rep. Hinge at the hips – your knees are only slightly bent so you should not be going into a squat.

Watch this video:

What Could Go Wrong?

  • Ouch, My Back: If you’re not keeping your back flat, you’re asking for trouble in your lower back.
  • Shoulder Troubles: Remember, this is a hip-driven movement. Overusing your shoulders can lead to unnecessary strain.
  • Knees: It’s not a squat, so if you’re bending your knees too much, you’re putting pressure on them that doesn’t need to be there.

Simple at home Kettlebell Workout

Starting with kettlebell swings is pretty straightforward. Grab a light kettlebell, focus on nailing that form, and try something like this:

  • 3 sets of 10 Russian Kettlebell Swings
  • Take a minute to rest between sets As you get more comfortable, you can up the ante with more weight and reps.

Swing Your Way to Everyday Strength

The Russian Kettlebell Swing is so much more than just an exercise. It’s about building real-life strength and endurance, making those everyday tasks a little easier, and enjoying more energy for all the things you love.

Ready to give fitness a shot again and see how it can transform your day-to-day life?

Schedule a 10 minute chat with Northglenn Health and Fitness and let’s get started! Book your “Free Intro Phone Call” and let’s chat about how we can help you master this incredible move, and many others! Just click here and let the fun begin!

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