This is a great variation for beginners and those with tight or injured shoulders. Points of Performance for Russian Kettlebell Swing. HIKE. doing it in a CrossFit workout), is the same as the russian swing but the amplitude of the swing is much higher. Kettlebell Swings Can be Summed Up With 4 Easy Verbal Cues. Here, the apex of the swing is at shoulder height, rather than overhead. EXTREME-PHOTOGRAPHER Getty Images. Apex of the Russian Kettlebell Swing. You also must keep your core solid. http://www.mspfitness.com/ Russian Kettlebell Swing: a useful compound exercise for both strength training and conditioning. I assume the reader understands the basic fundamentals of this exercise: a hinge, not a squat; ballistic, not a grind; Russian, not American. Russian Kettlebell Swing. The kettlebell is taken to overhead rather than eye level. 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 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. The kettlebell swing is a glute and hamstring exercise. They are great for developing power and athleticism. 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. Kettlebell exercises focus on multijoint, multiplanar movements and … Then you swing it up to your chest. However, it is a bit risky. The explosive exercise utilizes power from your hips. Notice I am not squatting. See full instructions on how to do a russian kb swing correctly. The Russian kettlebell swing (a two-arm swing to the chest or eye-level) is the original, or foundational, kettlebell exercise. Scaling Options. 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. 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. 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. Note: You can get kettlebells for fairly cheap at nearly any sporting goods store, but not all kettlebells are created equal. This kettlebell exercise targets the abs, shoulders, pecs, glutes, quads, hips, hamstrings, and lats with a simple motion. Power. The following “commandments” are mostly my own. 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 arguments for the superiority of the Russian swing are good ones. 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! FLOAT. Keep your spine neutral. 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. 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. 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. Five Basic Exercises for Russian Kettlebell Training. Score is the time on the clock when the 300th Russian Kettlebell Swing is completed. Visit Dragon Door to get your kettlebells and kettlebell rack today. Do a warm up if this is done first thing in the morning. This is a Russian kettlebell swing, which means the bell never goes above shoulder height, or eye level. The photo above illustrates the key difference between the Russian and American swing. 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. Place the kettlebell about 30 cm in front of you on the ground and stand with a wide stance. We have a large selection of authentic Russian kettlebells ranging from 14lbs to 106 lbs. Common errors in the foundational movement, if left uncorrected, will hinder your progress in […] Therefore, you should do it properly to avoid straining your arms and other muscles. Continue accumulating Russian Kettlebell Swings until 2:00, then do 2 Burpees. The Russian swing is a non-impact exercise, so it is excellent for those looking to lose weight without causing stress to their joints. It is also essential that you have a straight spine. 1. It’s not your typical compound exercise by any means but that’s a good thing. I am a proud member of the RKC leadership and wholeheartedly believe in the Hardstyle Russian swing. With the Russian Kettlebell swing, we’re focusing on … 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. 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. 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. It will get you used to moving the bell and develop hip power. Russian Kettlebell Swing is a dynamic exercise that works the gluteus muscles, hamstrings, quadriceps and the lower back. This is a great variation for beginners and those with tight or injured shoulders. Grab your kettlebell with a two-handed overhand grip. 1. The Russian Kettlebell swing is one of the best exercises that works your entire body. As you’ll notice, this movement is based around the hip hinge. Intermediate 200 Russian Kettlebell Swings (16/12 kg) Every minute on the minute, perform Burpee(s). This motion is performed with a slight bend to your knees. The classic swing is also called the Russian swing, given its origin in Russian sports training programs. The Russian kettlebell swing is the one we've described above (and in the pic directly below). It is a hip-hinge movement, with roughly 20-degrees (or less) of flexion at the knee. The classic kettlebell swing, the Russian swing, is a fundamental exercise that every guy should do. You can use kettlebells for … Variety in your training offers many benefits beyond just looking aesthetic. However, if you do intend to do the American Swing for whatever reason (i.e. The Kettlebell swing works your core, back, shoulders, hamstring, quads, glutes, forearms, and chest. Traditional Russian Two Handed KB Swing Form. This is a Russian kettlebell swing, which means the bell never goes above shoulder height, or eye level. The two-arm swing is the first kettlebell move you should master. The Russian kettlebell swing is a full-body exercise that burns fat and builds muscle. As noted in the above picture start to swing up by snapping your hips forward. In the Russian version of the Kettlebell Swing, the Kettlebell is lifted in a 90-degree motion. The movement is short, brisk and compact. This is where the “hike pass” is so important. This exercise is important if you want to improve fitness conditioning, mobility, stability, power and speed. HINGE 3. ROOT 4. 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 shoulder blades are pulled in tight, the arms are passive and all the drive comes from the hips. 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 hinging motion will power your arms up and back down. Think deadlift. You’ll need to engage your glutes, hamstrings, lats, core, back, shoulders, and your abs. russian kettlebell swing is a exercise for those with a intermediate level of physical fitness and exercise experience. This exercise works different muscles such as lats, shoulders, forearms, abs, glutes, quads, calves, pecs, and many others. The 10 Commandments of the Kettlebell Swing. 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 swings were introduced to the US by Russian fitness expert Pavel Tsatsouline at the turn of the 21 st Century.. Russian Kettlebell Swing activates the core muscles to contract and maintain upper body stability and support for the lower back. Kettlebell Swing Exercise Information. Russian Kettlebell Swing. When the bell is taken above the head it becomes an American swing. Key Coaching Cues. Russian Kettlebell Swing Benefits. Continue in this manner, adding 1 Burpee per minute until all 300 Russian Kettlebell Swings are completed. The Russian swing is the one described above, … You take the bell at your groin area with your arms facing the ground. The Russian kettlebell swing really does work the majority of muscle groups in your body. HIKE 2. 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