If you take your time and learn to perform the KB Swing correctly, you will have a highly effective kettlebell movement in your arsenal that you can use in your workouts numerous times a week.
Russian Swing / Double Arm Swing:
- It is not an arm/shoulder lift – your arms are just strings attaching you to the bell.
- The force generation comes from the hips and legs.
Execution of the Russian Swing / Double Arm Swing:
- Set up like you would for a deadlift- bell in line with the center of your body - then step back 10 to 12 inches.
- Unhinge the hips - push your butt back - and load your posterior chain.
- Grab the handle of the kettlebell and activate the lats by attempting to bend the kettlebell handle.
- Once you’re set, kettlebell in hands, sit back a bit further and activate your posterior chain.
- Hike the kettlebell back – be assertive and don’t let the kettlebell flop around.
- During the hike of the kettlebell make sure you initiate contact between the lower forearms and the inner thigh.
- Push the forearms off of the thighs.
- Swing to chest or eye level.