Russian Kettlebell Swing

Cues

• Start with the kettlebell in front of the body so you have to reach for it

• With a straight back hike the weight high into the hips and then drive the hips and knees straight to swing the bell away from you

• The body should be vertical at the top of the swing

• Pull the weight back down each rep to make the rhythm dynamic and powerful

• Hold the breath as you absorb each swing and breathe out sharply with each swing outwards

Mistakes

• Starting with a deadlift motion instead of with the weight out front

• Rounding the back at any point

• Allowing the weight to drop low away from the high groin during swings

• Throwing the shoulders back instead of using the hips to drive the motion

• Allowing the weight to float at the top (lazy swings)