Want to work pretty much every muscle along the back of your body? The Russian Kettlebell Swing works your shoulders, upper and lower back, hips, glutes, and your legs, making it one of the best full-body exercises you can do.
One thing to keep in mind with this exercise: there is a serious risk of injury if you don’t maintain strict form. Ballistic exercises can be a bit more dangerous, so you MUST keep proper form in order to avoid injuries.
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Russian Kettlebell Swing
Stand with a straight back, spreading your feet slightly wider than hip-width.
Grasp the kettlebell in both hands, palms down.
Drive your hips back as you bend your knees into a half-squat, swinging the weight between your open legs.
Thrust your hips forward and stand up straight as you swing the kettlebell upward to shoulder height. (The work should be done by your legs and hips, not your arms.)
Keep your core and glutes tight as you raise the weight, then swing it back down (with control).
Reps as desired