American Kettlebell Swing

by admin

  • Grasp the kettlebell or dumbbell with both hands in a dead-lift position and stand.
  • Initiate the swing by bending your knees and pushing your hips back then forcefully snapping your pelvis forward until your knees lock out.
  • Your arms should be relaxed throughout the movement while gripping the kettlebell.
  • Naturally the kettlebell should swing between your legs when you push your hips back and then the force of your hips snapping forward should send the kettlebell upwards in a pendular motion.
  • Once the kettlebell reaches eye level for beginners and overhead for advanced guide the kettlebell back downwards and continue the motion by sending the hips back again once the kettlebell comes back between your legs.

Russian Kettlebell Swings

by admin

  • Start with the kettlebell on the ground, centered between your feet.
  • With both hands, deadlift the kettlebell up to a full standing position
  • Assume a deadlift stance with your weight in your heels, butt back and chest open.
  • Swing the kettlebell back between your legs slightly.
  • Begin to bring swing the kettlebell forward, and explosively extend your knees and hips, simultaneously.
  • Let the momentum from your hips swing the kettlebell to approximately eye level.
  • Your arms should be relaxed throughout the movement while gripping the kettlebell.
  • Let gravity pull the kettlebell back down to swing back between your legs and repeat.