Russian Kettlebell Swings: The Exercise to Fix 99 Problems

 The Russian Kettlebell Swing; simple in its nature, dynamic in its benefits. In a society that is so relegated to the chair (the office chair that is), the Russian Kettlebell Swing can do wonders for the human body. If your an individual looking for a time-efficient, extremely effective exercise movement that can give you total body strength while also increasing your athleticism and turning your fat-burning abilities up another gear, look no further than the kettlebell swing. The swing works your grip and forearms, core stabilization, back musculature, and particularly your posterior chain - ie: those glutes and hamstrings. The movement is  simple in its nature but to get the most out of your swing, you need to follow a few cues:

1. Grip - 

When gripping the kettlebell, think "tight wrists" and long forearms. Your wrists should not bend throughout the movement. Your wrists and arms are just a lever to firmly hold onto the kettlebell. Your hips, glutes, and hamstrings are providing the force that allows you to swing the kettlebell.

2. Lats/Back Musculature - 

When swinging the kettlebell, make sure to engage your lats by keeping them tight and tucked into the sides of your body throughout the entire swing. This will keep the swing in a tighter, more efficient path, making sure your lower body is properly engaged and putting maximum force output into the bell with each swing. You should be "actively dragging" the kettlebell back between your legs very close to the crotchal region once it begins descending path from the top of the swing.

3. Posterior Chain/Lower Body (Glutes, Hips, Hamstrings) - 

The basic movement of the kettlebell swing is a hip hinge. As the bell travels back between the legs, you must actively push the hips and glutes back with a slight bend in your knees. The movement is like that of a door opening and closing ON A HINGE. The kettlebell swing should in no way resemble the movement pattern of a squat. 

You will know you are properly hinging at the hips if you feel your hamstring tension increasing as the kettlebell travels further back between the legs. When swinging the bell forward, the hips extend violently and the glutes squeeze at the top of the swing, making sure the lower back does not hyperextend/arch.

4. Abdominals - 

Your abdominal muscles should remain fairly tense throughout the movement. As you hinge at the hips and the bell travels back between your legs, make sure to keep your abs/stomach tensed so as to protect your lower back and maintain a neutral spine position. As you violently extend the hips forward with the bell swinging forward, think of tensing your abs like you would in a plank or when anticipating a punch to the stomach. 

If you can learn and properly execute the movement pattern of the Russian Kettlebell Swing, I can guarantee you that you will experience awesome benefits. Your lower back pain and tight hips will go away with consistent, proper swinging technique (primarily via better glute activation and strengthening), and your body will take on a more athletic look and function. Try it out and reap the rewards!

Looking for a great kettlebell to get your swings started? Check out my favorite kettlebell manufacturers, Rogue Fitness and Kettlebell Kings!