Videos
Instructions
- Stand with feet shoulder-width apart, holding a kettlebell with both hands in front of you.
- Hinge at the hips and slightly bend your knees to swing the kettlebell between your legs.
- Thrust your hips forward explosively to drive the kettlebell up to shoulder height.
- Let the kettlebell fall back naturally between your legs while maintaining control.
- Repeat the movement in a fluid, continuous motion.
Technical Tips
- Keep your back straight and core engaged throughout the movement.
- Use hip drive, not arm strength, to lift the kettlebell.
- Avoid hyperextending your lower back at the top of the swing.
- Ensure the kettlebell reaches no higher than shoulder height.
Breathing Tips
- Inhale as the kettlebell swings down between your legs.
- Exhale forcefully during the hip thrust as the kettlebell swings upward.
Medical restrictions
- Lower back injuries
- Hip or pelvic instability
- Shoulder impingement
- Herniated disc
The Russian Kettlebell Swing is a dynamic full-body exercise designed to improve explosive power, cardiovascular endurance, and core stability. Unlike the American version, the kettlebell is swung to shoulder height, focusing on powerful hip extension rather than overhead control. This makes it a safer and more accessible movement for most fitness levels while still delivering high-impact results. The swing utilizes momentum generated through the hips and glutes, making it especially effective for developing posterior chain strength and athletic performance. Additionally, the repetitive nature of the movement promotes muscular endurance and increases heart rate, making it a popular choice in metabolic conditioning and CrossFit circuits. This exercise also enhances hip mobility, reinforces proper hinge mechanics, and builds core engagement with every rep. Suitable for intermediate users, it’s an efficient way to train strength and cardio simultaneously with minimal equipment.
What muscles do Russian Kettlebell Swings work?
Russian Kettlebell Swings primarily target the glutes, hamstrings, and lower back, while also engaging the core and shoulders as secondary stabilizers.
Is the Russian Kettlebell Swing good for fat loss?
Yes, Russian Kettlebell Swings are excellent for fat loss because they combine strength and cardio, increasing calorie burn and metabolic rate efficiently.
What's the difference between Russian and American Kettlebell Swings?
The Russian Kettlebell Swing stops at shoulder height, focusing on hip power, while the American version lifts the kettlebell overhead, requiring more shoulder mobility and control.
Can beginners do Russian Kettlebell Swings?
Yes, but beginners should start with light weight and ensure they master proper hip hinge form to avoid injury and maximize effectiveness.
How heavy should my kettlebell be for swings?
Choose a kettlebell that allows powerful hip thrusts without compromising form—typically 12–16 kg (26–35 lbs) for beginners and heavier for experienced lifters.