Russian Kettlebell Swing: Complete Video Tutorial & Exercise Guide

The Russian kettlebell swing is designed to work every part of your body. The explosive movements required to complete the kettlebell swing are precisely the type of exercise you need to be performing on a daily basis.

There are several reasons why this should become your go-to exercise, even when you're constrained for time:

• Kettlebell Swings are a Full Workout

The Russian kettlebell swing really does work the majority of muscle groups in your body. You’ll need to engage your glutes, hamstrings, lats, core, back, shoulders, and your abs. The explosive exercise utilizes power from your hips. The hinging motion will power your arms up and back down.

• Kettlebell Swings are Both Aerobic & Anaerobic

This is an explosive exercise that will push your heart rate into the aerobic zone. Simultaneously it will be intense enough to create lactate building your anaerobic strength and power.

• Kettlebell Swings Build Muscle Endurance

If you lower the weight slightly and increase the number of reps, this is a great exercise to boost your muscle endurance.

• Kettlebell Swings Produce After Exercise Burn

Because this exercise is so intense, it will increase your post-exercise oxygen consumption. This means you’ll burn lots of calories even after you’ve finished your workout.

Before we start, it is worth noting that the main difference between the Russian kettlebell swing and the American one is that the Russian one stops at chest height. This is to protect your shoulders.

In the American version, you’ll need to use lighter weights to prevent injury to your shoulders as your arms go vertical. The Russian kettlebell swing will build muscle faster as you improve and are able to lift heavier kettlebells.

The Russian Kettlebell Swing 

• Step 1: Pick up your kettlebell. If you’re not sure what weight then start low and build up. Make sure your legs are slightly wider than your shoulders.

  Use a double-handed grip with palms facing inwards towards your body. Squeeze your hands tight. The stronger the grip, the better.
  

• Step 2: Stand straight with your back straight and your posture firm.
  

• Step 3: Hinge at your hip. This means bending your knees slightly as you slide the kettlebell between your legs and position your straight back at approximately a 45° angle from the floor.
  

• Step 4: Now swing with your hips. Your arms should swing up to chest or shoulder height. Then allow it to return back down to between your legs.

  Your arms must remain straight throughout the exercise. Your legs will bend automatically as your hips swing. The power comes from your hips.
  

• Step 5: Your hip movement should cause the kettlebell to swing up explosively. You need to bring it down slightly slower to maintain control of the exercise. It is likely that while doing the Russian kettlebell swing, your kettlebell will hit your butt on every downward motion; this is fine.
  

• Step 6: Repeat. Keep the flow going as you swing your hips up and down until you’ve completed your set number of reps.

Top Tip 1:

Your wrist must stay in extension. Do not let it topple as you move through the exercise.

Top Tip 2:

Use this as a primer to boost your explosive power with a heavy kettlebell before you do squats and deadlifts.

Top Tip 3:

Use the Russian kettlebell swing as a weight loss routine by doing 20 – 25 reps. If you’re not out of breath, then you’re doing it wrong!

The Russian kettlebell swing will boost your muscle growth and endurance when used on a regular basis. Try alternating 10 reps of the Russian kettlebell swing with 30-second planks and 10 push-ups to mix it up for a great fat-burning combination.

Here at the FFP, we're always churning out great new content. Check out more of our tutorials, articles, and other great health advice from Dr. Balduzzi and the team!

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*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on the Russian Kettlebell Swing.