Videos
Instructions
- Stand with feet shoulder-width apart, kettlebell on the floor and resistance band anchored under your feet and looped through the handle.
- Grip the kettlebell handle with both hands using an overhand grip.
- Hinge at the hips, keeping your back straight and knees slightly bent.
- Explosively thrust your hips forward to swing the kettlebell up to chest height.
- Allow the kettlebell to swing back between your legs under control.
- Repeat the motion using momentum from your hips, not your arms.
Technical Tips
- Engage your core throughout the movement.
- Keep your spine neutral and avoid excessive lumbar extension.
- Drive the movement from your hips, not your shoulders or arms.
- Ensure the band provides continuous tension throughout the swing.
Breathing Tips
- Inhale as the kettlebell swings back between your legs.
- Exhale forcefully as you thrust your hips and swing the kettlebell forward.
Medical restrictions
- Lower back injuries
- Hip joint pain or mobility restrictions
- Shoulder instability
The Banded Russian Kettlebell Swing is a dynamic lower-body power and conditioning exercise that combines the traditional kettlebell swing with added resistance from an elastic band. This variation increases the loading at the peak of the movement, promoting greater hip drive and explosive strength. It is particularly effective for developing posterior chain power, improving functional hip extension, and enhancing metabolic conditioning. Athletes and fitness enthusiasts use this movement to build strength endurance and reinforce hip hinge mechanics essential for many sports and lifts. The elastic band intensifies the eccentric phase, encouraging greater muscle engagement and control. This makes the banded version a valuable progression tool from standard kettlebell swings, ideal for those seeking to improve performance in both strength and speed-focused training programs.
What are banded Russian kettlebell swings good for?
Banded Russian kettlebell swings are excellent for building explosive hip power, enhancing posterior chain strength, and improving conditioning through increased resistance at the top of the movement.
How do I set up a resistance band for kettlebell swings?
Loop the resistance band under both feet and thread it through the kettlebell handle, ensuring equal tension on both sides to maintain balance and resistance throughout the swing.
Are banded kettlebell swings better than regular swings?
Banded kettlebell swings offer more resistance at the top of the movement, making them more effective for power development and muscular control compared to regular swings.
Can beginners do banded kettlebell swings?
Banded kettlebell swings are better suited for intermediate users with proper hip hinge mechanics and swing technique due to the added resistance and coordination required.
Do banded swings target glutes more effectively?
Yes, the added resistance in banded swings increases glute activation, especially during hip extension, making them highly effective for targeting glute strength and power.