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Russian Kettlebell Swing: how to do it

A Russian swing: from between the legs, the hips snap the kettlebell up to eye level, arms straight, hips and knees locked at the top, never overhead.

KETTLEBELL

Step by step

  1. Hinge back as it drops, bell high between the legs, flat back.

    01 Hinge back as it drops, bell high between the legs, flat back.

    Avoid: a round back at the bottom: that is where the lower back gets hurt.

  2. Snap the hips, glutes tight, stand tall, the bell floats to chest height.

    02 Snap the hips, glutes tight, stand tall, the bell floats to chest height.

    Avoid: squatting the swing: the knees take over, the hips stop driving.

In short

  1. Hike the bell back high between the legs, flat back
  2. Snap the hips forward, glutes tight, stand tall
  3. Let it float to eye level, then hinge back as it comes down
EASIER
Dumbbell Deadlift
HARDER
Dumbbell Snatch

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