Zirv Fitness
Strength exercise

Russian Kettlebell Swing

How to do it

  1. Stand with feet shoulder width apart and a kettlebell on the floor about a foot in front of you.
  2. Hinge at the hips to grip the kettlebell with both hands, keeping the spine neutral and the shins vertical.
  3. Hike the kettlebell back between the legs, then drive the hips forward explosively to swing it to chest height.
  4. Squeeze the glutes and hamstrings hard at the top rather than lifting the kettlebell with the arms.
  5. Let the kettlebell float briefly before it falls back into the next hip hinge for each repetition.
  6. Exhale on the drive forward and avoid rounding the lower back as the kettlebell swings between the legs.

Muscles worked

Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
Biceps FemorisTwo-headed hamstring muscle responsible for knee flexion and hip extension. All Biceps Femoris exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises

Related Glutes exercises

Barbell SquatCable Pull ThroughCable Pull-Through (Single Leg)Clean DeadliftKettlebell SwingKettlebell Swing (Alternating)
Type
Strength
Equipment
Kettlebell
Primary muscles
Gluteus Maximus, Biceps Femoris, Core
Measured in
Reps and weight
Tools
1RM Calculator