Kettlebell Swing
Russian Swing, Two-Handed Swing
Posterior Chain
Hinge
Compound
Intermediate
Set it up
Set the bell about a foot in front of your feet.
Hinge, tip it toward you, and take a two-handed grip on the handle.
Set your back flat and pull your shoulders down.
Hike the bell back between your legs, above knee height, to start.
What I say while you lift
Snap your hips forward — your arms are ropes.
Let the bell float to chest height; you are not lifting it there.
Keep the bell above your knees on every backswing.
Finish each rep standing tall with the glutes locked.
What goes wrong
Squatting the swing instead of hinging it.
Lifting the bell with the shoulders and arms.
Letting the bell drop below the knees on the backswing.
10X0
default tempo
Sharp exhale at the top of every rep, breathe in on the backswing.
breathing
Before you load it
Park the bell in front of you when the set ends rather than stopping it mid-backswing.
Hold off while a low back injury is still symptomatic; a hip thrust trains the same muscles without the ballistic load.