The Russian kettlebell swing: How to do it, common mistakes, and are they good for weight loss?

So many people ask me questions about the Russian kettlebell swing and how to do it. I have learned this from my own experience and from helping people in my online group. As you read this, please keep in mind that this is my taken the accounts from what they have told me and my own personal experiences with the Russian kettlebell swing. Also please realize that you have to be patient. You will not get results right away.

Once a great workout for athletes and bodybuilders, the kettlebell swing has become popular in exercising circles and fitness magazines. This exercise has gained fame for its ability to build strength, stamina, and endurance, as well as helping to develop the core and leg muscles without the need for equipment or weights.

The Russian kettlebell swing is a type of strength training that is becoming popular in fitness circles these days. It’s a pretty simple exercise, and when done correctly it involves swinging a kettlebell, or kettlebell-like object, from one side of your body to the other. While there are variations, the primary differences between the kettlebell swing and other types of strength training exercises are the starting positions.

Today’s article is not just about how to do Russian kettlebell moves. Read the entire article or go to the article using the table of contents below. It doesn’t matter. Pump your little heart out.

What muscles work with Russian weights?

Russian kettlebell swings are a great low-impact exercise that strengthens many muscles and doesn’t put too much strain on the joints. Because the exercise uses a movement pattern to pull your hips inward, you are working your glutes and hamstrings. When you push your hips forward to lift the weight, your hips are involved. From there, use your shoulders and back (mainly your glutes) to lift the kettlebell up to chest height. After a short break, this is where the muscles and glutes come into play. During the execution of the exercise, the handle and all the muscles of the trunk are trained.

Are Russian kettlebell moves good for strength, cardio, or both?

Russian kettlebells can be lifted aerobically (with oxygen) or anaerobically (without oxygen). Because kettlebell lifting can induce cardiovascular, neuromuscular and metabolic responses sufficient to improve strength, aerobic performance and overall fitness. Russian kettlebell swings can be used to maintain strength and cardiovascular health. In one study, researchers compared 30 minutes of kettlebell training to walking on a slightly inclined treadmill. They looked at the impact of each workout on breathing, heart rate, calories burned, and perceived exertion. The kettlebell training and treadmill cardio had similar VO2, blood pressure, and calorie consumption, but the kettlebell training had higher perceived exertion (heaviness) and heart rate. This tells us that training with weights (and swings) can be a good method for cardiovascular training. Lifting Russian kettlebells can also be used to improve strength performance. The results of a study comparing the effects of weight lifting and strength training on vertical jump, strength and body composition. The results showed that strength training was effective in short-term increases in strength and power. However, the strength increase was greater when using weightlifting than when training with kettlebells. Training with kettlebells (swings) can be an excellent addition to develop strength, power and speed in other movements with similar movement patterns.

Deadlift
Cleans
Rebound

Remember, progressive overload is necessary to develop strength in the Russian Kettlebell Lift. One option is to swing a heavier weight, for example. For the first 3 to 6 months, and sometimes up to 12 months. You will find that your strength can increase rapidly. Then, suddenly, it gets harder and harder to get stronger. I’ll leave you all as? and? and? This phenomenon is quite normal and is called recruitment growth. Almost everything you do in this phase is a progressive overload, and your body reacts very quickly.

How to perform the Russian Kettlebell Swing

If you can’t see the video, try refreshing your browser.

Grasp the weight with both hands and stand up in proper deadlift form.
Start with your feet just above your hips.
Bend your knees slightly.
Keep the weight close to your groin. After the swing, it returns to this position.
Keep your upper body and back straight
Pull the shoulders back slightly to activate the glutes.
His heart remains tense.
Start pulling your hips back while keeping your torso straight.
Use your hips and glutes to bend forward and lift the weight.
The arms should be relaxed.
When the kettlebell reaches chest height, be careful not to bend your shoulders to your ears.
The knees and hips lock when the bell reaches the chest and chin. Here we take a short break.
Keep your back straight, pull your hips back and keep the kettlebell close to your groin when you are not in position.
As you swing the kettlebell, inhale at an appropriate height and exhale as the kettlebell rises to chest height.

Various hip joint training exercises

You may not have much experience with a hip joint. Without it, swinging the kettlebell can become a difficult exercise.

To do a hip hinge, stand with your feet shoulder-width apart. The toes point straight ahead or slightly outward.
Bend the knee slightly and maintain this bend during the hip movement. It won’t go up much more.
Shift your weight to your heels and pull your hips back. Imagine a target standing behind you trying to hit you with your buttocks. Maybe even someone’s hand… AYO!
Keep pulling your hips back until your upper body is parallel to the floor.
Do the reverse motion and stand up, squeezing your buttocks together and pushing your hips forward.

If you can’t see the video, try refreshing your browser. Here are some exercises and progressions to help you improve your hip game.

What is the difference between the Russian Kettlebell Swing and the American Kettlebell Swing?

The biggest difference between the Russian kettlebell swing and the American kettlebell swing is the height (apex) at which you lift the kettlebell during the swing. The Russian kettlebell swing consists of lifting the kettlebell to chest height. The American Kettlebell Swing involves lifting the kettlebell above your head. Because the shoulder is a very vulnerable joint. The proximity of the arms and the position above the head during the American Kettlebell Swing can put the shoulder in a dangerous position. That doesn’t mean you can’t do it. I say this just to keep it in mind. Some additional differences between Russian and American kettlebell lifting.

Russian kettlebell swings are fast and effective. The American kettlebell swing takes longer to execute, which can reduce power output.
As American swings increase, they generally require a lighter weight. This cannot develop strength in the glutes, hamstrings and posterior chain. If you have healthy shoulders and a good range of motion, but don’t have enough heavy weights at home or at your workout location. American kettlebell swings can be a good option.

It is common here to ask which is the best. One of the selling points of the American kettlebell swing is that you have a wide range of motion. I don’t pay attention to the range of motion when I do kettlebell movements. If I want to work on my range of motion, there are much better options. Russian swings allow me to use heavier weights and it’s easier for me to keep my form, so I do them. Are they better… I don’t know, and I’m not sure it matters. I have more fun with them and they work for me and my goals. Which of these activities do you enjoy doing and which one best suits you and your goals?

Benefits of kettlebell sports

As mentioned earlier, kettlebell lifting has a low impact on the joints. But one of the biggest benefits of Russian kettlebell exercises is that they can strengthen many core and posterior chain muscles. The posterior chain includes the hamstrings, glutes, straight back, trapezius and posterior deltoids. In our sedentary society, these muscles are generally weak. Some studies even show that regular strength training can help reduce neck, shoulder and back pain. Photo: Jewell Chiropractic. Kettlebell lifting can also be a great way to burn calories. According to this study, a 20-minute workout with weights can burn 272 calories (1). That’s fine, but as I said earlier in this article, if your goal is weight and fat loss, don’t focus on burning calories during your workout. Creating a caloric deficit through dieting is much more effective. Use your workouts to do this. Work on your cardiovascular system and muscles to make them stronger. The kettlebell is also ideal for training at home. It doesn’t require a lot of space, time or equipment.

Common mistakes when performing Russian kettlebell swings

Kettlebell lifting is easy in theory, but can be more difficult in practice. There are a lot of moving parts. But don’t let that put you off. Here are some common mistakes and ways to get around them.

Error 1: Spinal rounding (transfer of load to the back and shoulders).

Because kettlebell lifting often requires high repetitions, a rounded spine can be uncomfortable. For many of us, the hip joint is a challenge. Work on some of the exercises above, or learn the kettlebell deadlift first.

Error 2: Squats for a reasonable time

This is usually because the kettlebell is too heavy, and you may feel like you need your legs to lift the kettlebell. The simple solution is to reduce weight. Squats can also just be due to a lack of practice.

Error 3: Move gyroscope away from bar

Two things usually happen here. First, the weight may be too high. Second, you may have misunderstood the form. You may feel like you have to drop the weight to lift it. As with the squat above, lighter loads and modified form should do the trick.

Error 4: Use shoulders and arms to swing the kettlebell instead of the hips

This is mainly due to the fact that the hip does not generate enough force. Keep practicing the deadlift form, work on keeping your shoulders back and down, and use mini-reps to familiarize yourself with the hip joint.

Russian weight training

Here are some ways to train with the Russian Kettlebell Swing.

HIIT – Russian Tabata style kettlebell workout

How to do it.

Perform Russian kettlebell swings for 20 seconds, then rest for 10 seconds. Repeat for 8-16 sets

Strength (sets and reps with longer rest)

How to do it.

Choose a weight that you know you can make 7-8 strokes with. Perform 5 repetitions. Rest 90-120 seconds and repeat for 4-5 sets. Over the next few weeks, see if you can use a heavier weight.

Training with weights and bodyweight

Request a free 20-minute kettlebell amrap here or try this simple workout with kettlebells and bodyweight.

Frequently asked questions about the Russian Kettlebell Swing

Here are some common questions I have received from my clients about training with kettlebells.

Question: How much weight should I use?

Underestimate me if you haven’t already. But a good start for most people is 15-20 pounds for women and 25-35 pounds for men.

What is the meaning of pud?

This is the Russian unit of weight, equal to 36.11 pounds. If you hear 1 old to indicate a weight, it means it weighs 36.11 pounds.

1.5 poods equals 54.16 pounds.
2 poods equal 72.22 pounds.
3 Poods is 108.34 pounds.

How many repetitions should I do?

When you start exercising, you may notice that your back is tense. Concentrate on form first to reduce the risk of injury as you start doing more and more movements. A few repetitions of the workout every few days is a good start. Once form, strength and conditioning are in place, the number of repetitions can vary depending on the individual. You can do sets and reps of 5, 10, 20, 30 or even more. I’m pretty sure I was doing 150-200 exercises at a time. It all depends on the person’s physical capabilities and limitations.

Can you do them every day?

Yes. Is that what you want? I don’t know?

Do kettlebell movements burn fat?

A calorie deficit is the only thing that promotes fat loss. Kettlebell movements can burn calories, but dieting is best for fat loss.

How long does it take to get results with kettlebells

It depends on the type of results you are looking for. Beginners will see results quickly, while those who have been exercising for a while will progress much more slowly.

Are kettlebell moves good for your abs?

When you lift weights, you need to train your abs and your entire core. However, if you want to see your abs, losing body fat is essential.

How many kettlebell movements per day to lose fat?

I have no idea. To lose fat, you need to create a consistent caloric deficit over a long period of time.

Is it possible to get unstuck from kettlebell movements?

Yes and no. It all depends on your ability to create a consistent caloric deficit over time and lower your body fat percentage enough to become muscular.

buddy. You keep talking about the caloric deficit. What is going on?

Yes. That’s because you keep asking me to lose weight. You can read more about it here.

Are American kettlebell moves dangerous for you?

I hate putting things in such a box. Good food, bad food. Good moves, bad moves. Do you like making them? Then do it. Do you feel bad when you do them? If so, leave them out.

Excellent bodybuilding resources

I’m not a kettlebell specialist, more of an enthusiast. If you want to learn more about strength training, here are some good resources for doing so. God bless you, Justin ### Photo by Taco Fleur on Unsplash – Photo by Ivan Pergasi on Unsplash. Resources : Vancini, Rodrigo Luiz, etc. Kettlebell exercises as an alternative to improve aerobic performance and muscle strength. Journal of human kinetics vol. 66 5-6. 27. March 2019, doi:10.2478/hukin-2018-0062 Chan M, McInnis MJ, Koch S, et al. Cardiopulmonary effort during a 16-kilogram kettlebell snatch in a simulated kettlebell sport. J Strength Cond Res. 2024;34(6):1625-1633. doi:10.1519/JSC.00000000002588. Otto WH 3rd, Coburn JW, Brown LE, Spiering BA. Effect of weight and kettlebell training on vertical jump, strength and body composition. J Strength Cond Res. 2012;26(5):1199-1202. doi:10.1519/JSC.0b013e31824f233e APA Thomas, James F.; Larson, Kurtis L.; Hollander, Daniel B.; Kraemer, Robert R. Comparison of two-handed kettlebell training and gradual treadmill walking: Effectiveness as a stimulus for cardiorespiratory fitness, Journal of Strength and Conditioning Research: April 2014 – volume 28 – issue 4 – pp. 998-1006 doi: 10.1519/JSC.0000000000000345 JK, Frisch D, Hansen K, et al. Kettlebell training for musculoskeletal and cardiovascular health: a randomized controlled trial. Scand J Work Environ Health. 2011;37(3):196-203. doi:10.5271/sjweh.3136The Russian kettlebell swing is a progressive exercise that can help you build muscle and burn fat. It can also help you tone your muscles and lose weight.. Read more about russian kettlebell swing with dumbbell and let us know what you think.

Frequently Asked Questions

Is kettlebell swing good for weight loss?

The kettlebell swing, or kettlebell swing, is a very effective exercise for burning calories and fat. It’s a unique, cardio-burning exercise, and it’s a great workout for both men and women. Kettlebell swings can help you get fit and lose weight—as long as you do them correctly. Kettlebell swings, also known as kettlebell swings, are a weight training exercise that uses one or two kettlebells. This exercise can be performed free-standing, on a rack, or in a power rack. It takes a few minutes to learn how to do the exercise, but once you do, you can use the kettlebells to build muscle, increase strength, and burn fat.

What is a good weight for kettlebell swings?

One of the most popular kettlebell exercises is the kettlebell swing, which can be done using a single kettlebell or two kettlebells. So, are they better than the other kettlebell exercises, like the snatch or the clean and jerk? The kettlebell swing is a great exercise for overall strength, but the correct way to do it is still debated among coaches and fitness experts. We’ve seen an explosion of interest in kettlebells over the past few years. So, what exactly are they, and what are their benefits? The kettlebell is a cast iron weight that resembles a cannonball, with a handle and a rope to move it. It’s a great exercise for full-body strength and conditioning, and it’s also a great way to build your grip. Read on for tips on how to do the swing properly, and how to use it to build strength, build muscle, and burn fat.

Can kettlebell swings reduce belly fat?

With the popularity of kettlebells on the upswing, more and more people are beginning to discover this fast and effective tool for weight loss and general fitness. Unfortunately, kettlebells are not the easiest and most intuitive tools to learn, so more often than not, the user is left feeling confused and drained of energy. In this post, we will go over the basics of kettlebells and the most common mistakes. Kettlebells have been around for a long time; however, they only became popular in the last decade. Since then, their popularity has skyrocketed, and they’re now perceived as a vital piece of every fitness regimen. But how do kettlebells work? And are they good for weight loss?

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