The following “commandments” are mostly my own. The Russian swing is a non-impact exercise, so it is excellent for those looking to lose weight without causing stress to their joints. 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 ROOT 4. I am a proud member of the RKC leadership and wholeheartedly believe in the Hardstyle Russian swing. HIKE. 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. The shoulder blades are pulled in tight, the arms are passive and all the drive comes from the hips. 1. The Russian swing is the one described above, which we’re in the process of mastering. Kettlebell Swings Can be Summed Up With 4 Easy Verbal Cues. HINGE 3. With the Russian Kettlebell swing, we’re focusing on … The 10 Commandments of the Kettlebell Swing. HIKE 2. 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. 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! This spat pits the Russian swing against the American swing in a battle for kettlebell supremacy. Note: You can get kettlebells for fairly cheap at nearly any sporting goods store, but not all kettlebells are created equal. 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 Swing Exercise Information. This is where the “hike pass” is so important. Power. russian kettlebell swing is a exercise for those with a intermediate level of physical fitness and exercise experience. 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. The Russian kettlebell swing is a full-body exercise that burns fat and builds muscle. I assume the reader understands the basic fundamentals of this exercise: a hinge, not a squat; ballistic, not a grind; Russian, not American. As you’ll notice, this movement is based around the hip hinge. FLOAT. The Kettlebell swing works your core, back, shoulders, hamstring, quads, glutes, forearms, and chest. 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