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Five Basic Exercises for Russian Kettlebell Training. This is a great variation for beginners and those with tight or injured shoulders. russian kettlebell swing is a exercise for those with a intermediate level of physical fitness and exercise experience. The Russian kettlebell swing is the one we've described above (and in the pic directly below). Keep your spine neutral. This is a Russian kettlebell swing, which means the bell never goes above shoulder height, or eye level. Russian Kettlebell Swing. 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. Apex of the Russian Kettlebell Swing. Russian Kettlebell Swing activates the core muscles to contract and maintain upper body stability and support for the lower back. Here, the apex of the swing is at shoulder height, rather than overhead. Since their introduction, Russian kettlebells have become a familiar sight in many gyms and a popular choice for home workouts. The American kettlebell swing (a two-arm swing overhead) that is more common in CrossFit is merely a progression of its Russian counterpart. The shoulder blades are pulled in tight, the arms are passive and all the drive comes from the hips. Intermediate 200 Russian Kettlebell Swings (16/12 kg) Every minute on the minute, perform Burpee(s). Power. HIKE. It’s not your typical compound exercise by any means but that’s a good thing. This kettlebell exercise targets the abs, shoulders, pecs, glutes, quads, hips, hamstrings, and lats with a simple motion. This motion is performed with a slight bend to your knees. When the bell is taken above the head it becomes an American swing. Note: You can get kettlebells for fairly cheap at nearly any sporting goods store, but not all kettlebells are created equal. The Russian kettlebell swing is a full-body exercise that burns fat and builds muscle. The Russian kettlebell swing really does work the majority of muscle groups in your body. The hinging motion will power your arms up and back down. The Russian swing is a non-impact exercise, so it is excellent for those looking to lose weight without causing stress to their joints. However, it is a bit risky. Kettlebell Swings Can be Summed Up With 4 Easy Verbal Cues. This is a Russian kettlebell swing, which means the bell never goes above shoulder height, or eye level. You can use kettlebells for … This exercise is important if you want to improve fitness conditioning, mobility, stability, power and speed. Notice I am not squatting. You’ll need to engage your glutes, hamstrings, lats, core, back, shoulders, and your abs. 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! The 10 Commandments of the Kettlebell Swing. Do a warm up if this is done first thing in the morning. 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! ROOT 4. You take the bell at your groin area with your arms facing the ground. This is where the “hike pass” is so important. The Russian swing is the one described above, … The classic kettlebell swing, the Russian swing, is a fundamental exercise that every guy should do. Kettlebell exercises focus on multijoint, multiplanar movements and … It is a hip-hinge movement, with roughly 20-degrees (or less) of flexion at the knee. The Kettlebell swing works your core, back, shoulders, hamstring, quads, glutes, forearms, and chest. They are great for developing power and athleticism. Score is the time on the clock when the 300th Russian Kettlebell Swing is completed. This is a great variation for beginners and those with tight or injured shoulders. 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 Russian kettlebell swing is a very effective functional movement which elicits muscle and strength gains, along with aerobic benefits as well. Chest or eye-level ) is the original, or foundational, kettlebell exercise 14lbs to 106 lbs kg! With 4 Easy Verbal Cues and strength gains, along with aerobic benefits as well ) every minute the... An American swing as well drive comes from the hips spat pits the Russian,. Home workouts, you should do Russian version of the swing is original... Of the RKC leadership and wholeheartedly believe in the pic directly below ) and exercise experience are mostly own. Are good ones hinging motion will power your arms and other muscles Swings ( 16/12 kg ) every on... 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