Continue in this manner, adding 1 Burpee per minute until all 300 Russian Kettlebell Swings are completed. Kettlebell swings were introduced to the US by Russian fitness expert Pavel Tsatsouline at the turn of the 21 st Century.. HIKE. 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. This motion is performed with a slight bend to your knees. 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. Keep your spine neutral. The hinging motion will power your arms up and back down. The movement is short, brisk and compact. Points of Performance for Russian Kettlebell Swing. 1. 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! As you’ll notice, this movement is based around the hip hinge. The following “commandments” are mostly my own. This is a Russian kettlebell swing, which means the bell never goes above shoulder height, or eye level. The Russian swing is the one described above, … 1. 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. HINGE 3. Key Coaching Cues. The shoulder blades are pulled in tight, the arms are passive and all the drive comes from the hips. 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. It is also essential that you have a straight spine. This is a great variation for beginners and those with tight or injured shoulders. 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. Power. The kettlebell swing is a glute and hamstring exercise. Russian Kettlebell Swing is a dynamic exercise that works the gluteus muscles, hamstrings, quadriceps and the lower back. However, it is a bit risky. Scaling Options. This is where the “hike pass” is so important. It is a hip-hinge movement, with roughly 20-degrees (or less) of flexion at the knee. Continue accumulating Russian Kettlebell Swings until 2:00, then do 2 Burpees. Kettlebell Swing Side View. The classic kettlebell swing, the Russian swing, is a fundamental exercise that every guy should do. Russian Kettlebell Swing activates the core muscles to contract and maintain upper body stability and support for the lower back. The 10 Commandments of the Kettlebell Swing. Kettlebell exercises focus on multijoint, multiplanar movements and … This is a great variation for beginners and those with tight or injured shoulders. 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. Therefore, you should do it properly to avoid straining your arms and other muscles. The two-arm swing is the first kettlebell move you should master. Intermediate 200 Russian Kettlebell Swings (16/12 kg) Every minute on the minute, perform Burpee(s). Here, the apex of the swing is at shoulder height, rather than overhead. doing it in a CrossFit workout), is the same as the russian swing but the amplitude of the swing is much higher. 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. russian kettlebell swing is a exercise for those with a intermediate level of physical fitness and exercise experience. The Russian kettlebell swing is a very effective functional movement which elicits muscle and strength gains, along with aerobic benefits as well. 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. 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 common mistake with newbies to the swing, or to those whose squat technique is ingrained in every movement they complete with their lower body! Variety in your training offers many benefits beyond just looking aesthetic. The classic swing is also called the Russian swing, given its origin in Russian sports training programs. This kettlebell exercise targets the abs, shoulders, pecs, glutes, quads, hips, hamstrings, and lats with a simple motion. I am a proud member of the RKC leadership and wholeheartedly believe in the Hardstyle Russian swing. The Russian Kettlebell swing is one of the best exercises that works your entire body. This exercise works different muscles such as lats, shoulders, forearms, abs, glutes, quads, calves, pecs, and many others. See full instructions on how to do a russian kb swing correctly. You’ll need to engage your glutes, hamstrings, lats, core, back, shoulders, and your abs. They are great for developing power and athleticism. 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 EXTREME-PHOTOGRAPHER Getty Images. Five Basic Exercises for Russian Kettlebell Training. 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 photo above illustrates the key difference between the Russian and American swing. Score is the time on the clock when the 300th Russian Kettlebell Swing is completed. The arguments for the superiority of the Russian swing are good ones. You take the bell at your groin area with your arms facing the ground. 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