Kettlebell Swing Exercise
Works Entire Body
Video by Dr. Bryan Stephens
Kettlebell Russian Swing
Kettlebells have become my absolute favorite piece of workout equipment. They are easy to use, versatile, and their exercises can be performed anywhere. In fact, when I got my first kettlebell I ended my gym membership immediately. Kettlebells can be traced back to the late 1800’s in Russia. They have been used by athletes everywhere. I put this video together to concentrate on form when performing a Russian swing. I used to see people doing these in the gym incorrectly all the time. Like any piece of equipment, you can really hurt yourself if you have poor form or bad technique. Below I have written out how to properly perform the Russian swing and have also demonstrated it for you in this video.
Proper Form is Key
Russian Swing: Standing with knees slightly bent and feet apart, hold the kettlebell just below the groin with both hands and with both arms straight. Lowering and driving the hips back, thrust the hips forward and swing the weight forward up to shoulder level before letting the weight swing back down to the original position. This move targets the shoulders, back, hips, glutes, and legs.
Full Body Workout
Another reason I love kettlebells so much is that they work multiple muscle groups with a focus on range of motion. They combine strength training with cardiovascular training like no other piece of equipment. According to a study performed by the American Council on Exercise, “kettlebell exercises burn more calories than conventional weightlifting exercises, up 20 calories a minute.” This is roughly the same amount of burn you’d get from a rigorous cardio workout. The benefits are endless. For me personally the biggest benefit I get is that my joints feel better than ever. This is huge for me since I have had multiple knee and shoulder surgeries. Try this exercise today and join me in switching over to kettlebells!
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