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! ROOT 4. You can use kettlebells for … 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. It’s not your typical compound exercise by any means but that’s a good thing. The classic kettlebell swing, the Russian swing, is a fundamental exercise that every guy should do. The Russian kettlebell swing is a full-body exercise that burns fat and builds muscle. FLOAT. It is a hip-hinge movement, with roughly 20-degrees (or less) of flexion at the knee. The 10 Commandments of the Kettlebell Swing. The Russian kettlebell swing (a two-arm swing to the chest or eye-level) is the original, or foundational, kettlebell exercise. In the Russian version of the Kettlebell Swing, the Kettlebell is lifted in a 90-degree motion. The Russian Kettlebell swing is one of the best exercises that works your entire body. Kettlebell exercises focus on multijoint, multiplanar movements and … It is also essential that you have a straight spine. Kettlebell Swing Exercise Information. 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. This is a great variation for beginners and those with tight or injured shoulders. You take the bell at your groin area with your arms facing the ground. The following “commandments” are mostly my own. Apex of the Russian Kettlebell Swing. This is where the “hike pass” is so important. Visit Dragon Door to get your kettlebells and kettlebell rack today. Russian Kettlebell Swing Benefits. This kettlebell exercise targets the abs, shoulders, pecs, glutes, quads, hips, hamstrings, and lats with a simple motion. Kettlebell swings were introduced to the US by Russian fitness expert Pavel Tsatsouline at the turn of the 21 st Century.. HIKE 2. Points of Performance for Russian Kettlebell Swing. However, it is a bit risky. This is a Russian kettlebell swing, which means the bell never goes above shoulder height, or eye level. 1. Scaling Options. 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. The American kettlebell swing (a two-arm swing overhead) that is more common in CrossFit is merely a progression of its Russian counterpart. Variety in your training offers many benefits beyond just looking aesthetic. 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. Therefore, you should do it properly to avoid straining your arms and other muscles. The kettlebell swing is a glute and hamstring exercise. This motion is performed with a slight bend to your knees. 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. http://www.mspfitness.com/ Russian Kettlebell Swing: a useful compound exercise for both strength training and conditioning. As noted in the above picture start to swing up by snapping your hips forward. The kettlebell is taken to overhead rather than eye level. Then you swing it up to your chest. The explosive exercise utilizes power from your hips. The shoulder blades are pulled in tight, the arms are passive and all the drive comes from the hips. Russian Kettlebell 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! HINGE 3. Note: You can get kettlebells for fairly cheap at nearly any sporting goods store, but not all kettlebells are created equal. Grab your kettlebell with a two-handed overhand grip. doing it in a CrossFit workout), is the same as the russian swing but the amplitude of the swing is much higher. 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. See full instructions on how to do a russian kb swing correctly. Kettlebell Swings Can be Summed Up With 4 Easy Verbal Cues. The movement is short, brisk and compact. Kettlebell Swing Side View. When the bell is taken above the head it becomes an American swing. Intermediate 200 Russian Kettlebell Swings (16/12 kg) Every minute on the minute, perform Burpee(s). Common errors in the foundational movement, if left uncorrected, will hinder your progress in […] 1. Traditional Russian Two Handed KB Swing Form. Russian Kettlebell Swing is a dynamic exercise that works the gluteus muscles, hamstrings, quadriceps and the lower back. EXTREME-PHOTOGRAPHER Getty Images. The photo above illustrates the key difference between the Russian and American swing. The Russian swing is the one described above, … Notice I am not squatting. This spat pits the Russian swing against the American swing in a battle for kettlebell supremacy. Continue accumulating Russian Kettlebell Swings until 2:00, then do 2 Burpees. This is a Russian kettlebell swing, which means the bell never goes above shoulder height, or eye level. 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. This exercise works different muscles such as lats, shoulders, forearms, abs, glutes, quads, calves, pecs, and many others. Key Coaching Cues. The Russian kettlebell swing is a very effective functional movement which elicits muscle and strength gains, along with aerobic benefits as well. Continue in this manner, adding 1 Burpee per minute until all 300 Russian Kettlebell Swings are completed. The classic swing is also called the Russian swing, given its origin in Russian sports training programs. They are great for developing power and athleticism. You’ll need to engage your glutes, hamstrings, lats, core, back, shoulders, and your abs. 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. The arguments for the superiority of the Russian swing are good ones. 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. Place the kettlebell about 30 cm in front of you on the ground and stand with a wide stance. russian kettlebell swing is a exercise for those with a intermediate level of physical fitness and exercise experience. Five Basic Exercises for Russian Kettlebell Training. HIKE. You also must keep your core solid. This is a great variation for beginners and those with tight or injured shoulders. With the Russian Kettlebell swing, we’re focusing on … 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 However, if you do intend to do the American Swing for whatever reason (i.e. This exercise is important if you want to improve fitness conditioning, mobility, stability, power and speed. Do a warm up if this is done first thing in the morning. The Kettlebell swing works your core, back, shoulders, hamstring, quads, glutes, forearms, and chest. 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. The two-arm swing is the first kettlebell move you should master. Here, the apex of the swing is at shoulder height, rather than overhead. Score is the time on the clock when the 300th Russian Kettlebell Swing is completed. 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. The hinging motion will power your arms up and back down. Since their introduction, Russian kettlebells have become a familiar sight in many gyms and a popular choice for home workouts. I am a proud member of the RKC leadership and wholeheartedly believe in the Hardstyle Russian swing. Power. 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 the one we've described above (and in the pic directly below). 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. The Russian swing is a non-impact exercise, so it is excellent for those looking to lose weight without causing stress to their joints. Think deadlift. 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. Keep your spine neutral. It will get you used to moving the bell and develop hip power. Russian Kettlebell Swing activates the core muscles to contract and maintain upper body stability and support for the lower back. Russian Kettlebell Swing. I assume the reader understands the basic fundamentals of this exercise: a hinge, not a squat; ballistic, not a grind; Russian, not American. 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