Kettlebell Swing

To correctly perform the Russian Kettlebell Swing, start by assuming a shoulder-width position over the Kettlebell. The feet are slightly turned outward, and the knees are slightly bent. Grip the Kettlebell with both hands in an overhand grip, ensuring your back stays straight. Lift the Kettlebell into the air and tilt your upper body forward at the hips. The back remains straight, forming a slight, natural arch in the lower area. The arms now hold the Kettlebell almost fully extended in the air downward. The Kettlebell should now be directly between your two legs. The gaze is slightly forward and downward, as the head always remains in a natural extension of the spine.

Movement execution

Initiate the Russian Kettlebell Swing by explosively pushing the Kettlebell forward with the power of your hips, simultaneously straightening both knees. Exhale and straighten your upper body. Now, the knees are almost fully extended, the hips are also extended, and the upper body is vertical. Move the Kettlebell upward with your arms, so it is extended to about chest height. The gaze is forward, and in this final position, consciously tighten the gluteal muscles. Then, inhale, push your hips backward, and move your upper body forward and down through the bending at the hips. The Kettlebell now moves automatically towards the ground between your legs, slightly backward.

In the Russian Kettlebell Swing, the focus should not be on bending your knees. Only bend your knees as much as necessary. Also, ensure that the power for the exercise comes from the hips to move the weight forward.

Stressed muscles and common mistakes

In the gym, one often encounters errors during the execution of the Kettlebell Swing. The helpful advice in the following section can contribute to achieving an optimal performance.

✅ Unstable back posture: The back should always be stable when performing the Kettlebell Swing. Be mindful not to round your back or assume an extreme arch, especially when lifting the Kettlebell at the beginning, as this could lead to injuries in the starting position.

✅ Loose grip on the Kettlebell: A firm grip is crucial in the Kettlebell Swing. If the Kettlebell is held too loosely, the exercise may resemble more of a Front Raise, causing the Kettlebell to hit against the buttocks.

✅ Excessive height in Kettlebell movement: During the Russian Kettlebell Swing, the weight should only be swung up to chest height. Ensure that the Kettlebell is not lifted too high, as this would indicate the American variation, which poses a significantly higher risk of injury.

✅ Unnatural head position: An unnatural head position can contribute to neck injuries. The head should always naturally extend the spine.

✅ Excessive knee bending: Many athletes tend to bend their knees too much during the Kettlebell Swing, making the exercise more akin to a squat variation. However, it is crucial to bend the knees only as much as necessary for the correct execution.

✅ Complete extension of legs or arms: A slight bend in the knee or elbow joint protects against injuries. Ensure that you almost fully extend your legs and arms.

✅ Incorrect selection of Kettlebell weight: The weight of the Kettlebell should be chosen appropriately to ensure optimal execution. Too heavy weights often compromise the movement, while too light weights may prevent the Kettlebell from swinging correctly. Kettlebells in the range of 14 to 20 kilograms are generally suitable for the Kettlebell Swing.

Alternatives and similar exercises to kettlebell swing

The relatively straightforward execution makes Kettlebell Swing a suitable option for athletes at various training levels who want to target their glute muscles specifically. As alternatives, the following exercises can also be incorporated into glute training.