What Is Russian Kettlebell

Earl Hamilton
• Saturday, 02 January, 2021
• 16 min read

In today’s article we’ll cover more than just how to do a Russiankettlebell swing. Read the entire post or skip ahead using the table of contents below.

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The Russiankettlebell swing is a great low impact exercise that strengthens many muscles and does not put a ton of stress on the joints. Because of the hip hinging movement pattern in the exercise you’ll be able to train the glutes and hamstrings.

From there, the shoulders, back (mostly lats) are used to help bring the kettle bell to chest height. Because kettle bell swings may elicit cardiovascular, neuromuscular, and metabolic responses sufficient for improvements in strength, aerobic power, and overall physical fitness.

The Russiankettlebell swing can be used for strength and cardiovascular health. In one study conducted researchers compared thirty minutes of kettle bell swings and dead lifts to walking on a treadmill at a slight incline.

The kettle bell workout and treadmill cardio had similar VO2, blood pressure, and calorie burn markers, but the kettle bell workout had a higher rate of perceived exertion (it felt harder) and heart rate. What this tells us is that kettle bell workouts (and swings) could be a good method for cardiovascular training.

The results of one study compared the effects of weight lifting and kettle bell training on vertical jump, strength, and body composition. Results showed that short-term weightlifting and kettle bell training were effective in increasing strength and power.

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However, the gains in strength using weightlifting movements were greater than that during kettle bell training. Just keep in mind that to build strength in the Russiankettlebell swing you need progressive overload.

This is totally normal and is creatively called “beginner gains.” Almost anything you do is progressive overload at this point and your body responds very quickly to it. Grab the kettle bell with both hands and stand up using proper dead lift form.

Begin to push your hips back while maintaining a flat torso. Use the hips and glutes to thrust forward and drive the kettle bell up Maintain relaxed arms as you are doing this.

As the kettle bell approaches chest height keep the shoulders from shrugging to the ears. Knees and hips will lock out as the bell reaches chest to chin height.

To hip hinge start by standing with your feet about shoulder width apart. Continue driving the hips back until your torso is parallel with the ground.

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Reverse the movement and stand up by contracting you glutes and pushing your hips forward. Below are a couple of exercises and progressions to help level up your hip hinge game.

In a Russiankettlebell swing the kettle bell is brought to chest height. The American kettle bell swing takes a longer period of time to complete which can inhibit power output.

If you have healthy shoulders, good range of motion, and don’t have heavy enough kettle bells at home or where you train. The American kettle bell swing can be a good option.

One argument for the American kettle bell swing is that you get a greater range of motion. Russian swings allow me to use heavier weight and are easier for me to maintain my form, so I do those.

As mentioned earlier kettle bell swings are low impact on the joints. But one of the greatest benefits of the Russiankettlebell swing is that it can strengthen many muscles in the core and posterior chain.

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Some studies are even showing that regular kettle bell training can help reduce pain in the neck, shoulders, and back as well. Photo: Jewell Chiropractic Kettle bell swings can also be a great way to burn some calories.

Kettle bell swings are simple in theory but can be more difficult in practice. Because high reps are often used in kettle bell swings the rounded spine can be troublesome.

This is typically because the weight is too heavy and it may feel like the legs are needed to get enough power to get the kettle bell up. Second, it could just be a matter of misunderstanding form, it might feel like you need to let the kettle bell get away to get it up.

Continue practicing dead lift form, work on keeping your shoulders back and down, and use mini reps to help get comfortable using the hip hinge. Below are a few commons questions I’ve received from coaching clients about kettle bell swings.

When you hear 1 Food used to describe a kettle bell that means it weight 36.11 pounds. Focus on form first as a way to decrease risk of injury as you start swinging it at higher volumes and more often.

kettlebell russian 28kg dragon door dragondoor kettlebells alternative views department
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A few practice reps every couple of days is a great place to start. Once form, strength, and conditioning is built up the reps can vary depending on the individual.

Kettle bell swings uses calories but your best bet is to use your diet for fat loss. Beginners will experience rapid results while those that have been training for a while will see much slower progression.

Kettle bell swings do require you to use the abs and entire core. Fat loss comes down to creating a consistent calorie deficit over time.

It depends on if you’re creating a consistent calorie deficit over time and reduce your body fat levels enough to be “ripped.” Mancini, Rodrigo Luiz et al. Kettle bell Exercise as an Alternative to Improve Aerobic Power and Muscle Strength.” Journal of human kinetics vol.

Chan M, McGinnis MJ, Koch S, et al. Cardiopulmonary Demand of 16-kg Kettle bell Snatches in Simulated Gregory Sport. Otto WH 3rd, Co burn Jr, Brown LE, Spearing BA.

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Jay K, Frisco D, Hansen K, et al. Kettle bell training for musculoskeletal and cardiovascular health: a randomized controlled trial. The Russiankettlebell swing is a very effective functional movement which elicits muscle and strength gains, along with aerobic benefits as well.

It’s highly recommended starting with the RussianKettlebell swing before even attempting the American. Grip the kettle bell with both hands and swing it between your legs until it reaches slightly behind your body.

Your arms should end somewhere around parallel to the ground, and you should drive upward through your heels. Maintain a straight back and bend your knees, then grip the kettle bell with both hands.

Focus on hinging from your hips to snap the kettle bell upward during the Russian swing. Do not perform the American variation if you don’t have complete mobility of the shoulders and/or full thoracic extension.

This is naturally more beneficial for hypertrophy due to the potential for more frequent progressive overload. Good form is essential and functional movements are best done through a larger range of motion.

kettlebell russian lb ader kettle bell
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The American KB swing is not ideal for those with limited shoulder and thoracic mobility American KB swings require a close grip in an overhead position, which increases stress and mobility, which can then lead to injury with improper technique. Your posterior chain (Backside of the body) is a large target area for this exercise, plus your core and other supporting muscles.

You’ll simply grip the dumbbell in a vertical position and perform the swing as you would with a kettle bell. The dumbbell is raised up in front of the chest so naturally it’s engaged since the shoulder fibers are attached to the pectoralis muscles.

But there are many kettle bell exercises dedicated for working the chest muscles specifically. A: There are many great benefits which justify including the kettle bell swing in your training arsenal.

The kettle bell swing requires a lot of posterior-chain involvement but the legs must assist to hinge the hips upward. Strength gains are achieved through a consistent increase in weight or repetitions.

The more advanced you are, the heavier you can train safely while steadily increasing the poundage and/or reps. But, of course, there’s a limit and it’s best to perform higher reps to complete the movement efficiently.

kettlebell russian 20kg kettlebells
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Since the hips are doing a lot of the movement, the assisting muscles are highly involved, while the kettle bell swing is also a great strength-building exercise. It takes 3,500 calories either way to lose or gain a pound which is something to be mindful of, even when planning your diet for weight loss.

One study concluded that kettle bell training is a viable option for weight loss. 13 subjects performed 10 minutes of kettle bell swings above 85% of their maximum heart rate with short rest periods in between, and the average calories burned was 375 kilocalories.

Now, although kettle bell training does burn a decent number of calories, it’s not a substitute for doing pure cardio. 50 participants performed kettle bell training for eight weeks with all variables being equal.

The volunteers experienced significant improvements in aerobic capacity, core strength, and dynamic balance. The core is the center of every physical movement but strong abs and obliques protect the lower back during weight training.

And the previously-mentioned study was quite surprising for the core strengthening benefits of kettle bell training. But, this is a sample routine you can do when you’ve mastered the technique for the Russiankettlebell swing.

kettlebell 8kg russian ader
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Choose 2-3 of the following exercises per workout based on your level of training experience. Rest 45 seconds to one minute between sets, and adjust the number of sets/reps you do for each exercise.

Plus, it’ll improve unilateral (Affecting one side) strength and function. After your set, place your right foot in front and repeat using your left arm for the swing.

Both the Russian and American kettle bell swing are viable options for a functional and effective, full-body movement. It’s simpler with a smaller range of motion which is ideal for those with limited shoulder and thoracic mobility.

So, try out the different variations, but first, make sure to get the proper technique down to optimize the movement. A 16-kilogram (35 lb) “competition kettle bell Arthur Saxon with a kettle bell, cover of The Text Book of Weight-Lifting (1910)The Russian girl (, plural girl) was a type of metal weight, primarily used to weigh crops in the 18th century.


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1 www.verywellfit.com - https://www.verywellfit.com/dumbbells-vs-kettlebells-for-strength-exercising-3498571
2 greatist.com - https://greatist.com/move/kettlebells-versus-dumbbells
3 www.t3.com - https://www.t3.com/us/features/dumbbells-vs-kettlebell
4 www.wellandgood.com - https://www.wellandgood.com/kettlebell-vs-dumbbell/