Russian Kettlebell Swings

Exercise name: Russian Kettlebell Swings (to head level)

Exercise description:

• Set Up (The Triangle): Place the kettlebell on the floor about 6-12 inches in front of you. Stand with feet shoulder-width apart, ensuring the kettlebell and your heels form a triangle shape.

• The Hinge: Push your hips back while keeping a flat, neutral spine. Bend your knees slightly, but prioritize the hinge over a squat. Reach forward and grip the handle with both hands.

• The Hike (Initial Pull): Pull your shoulders down and back, engaging your lats. Tilt the handle toward you and, in one fluid motion, hike the kettlebell back between your legs, bringing your weight into your heels.

• The Swing (Drive): Explosively snap your hips forward and squeeze your glutes hard. This power should cause your legs and torso to stand straight up.

• The Float: As your hips snap forward, let your arms (acting like pendulums) guide the kettlebell upward to about chest height. At the peak, your body should be in a straight "plank" position.

• The Downswing: Let gravity bring the kettlebell down. Do not rush the hinge; wait for your forearms to make contact with your inner thighs before re-initiating the hinge to load your hamstrings for the next rep.

Technique that must be performed to count: Kettle must be swung up to at least eye level.

# of repetitions before shooting: ?

Casual division modifier: Lighter weight or Less Reps

Exercise equipment needed: Kettlebell or small weight bags.