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kettlebell hinge Activity intensity • High
✓ knee safe
✓ shoulder safe
✓ wrist safe
Two-Hand Russian Kettlebell Swing
Primary Muscles: glutes, hamstrings
Secondary Stabilisers: core, erector spinae, lats, forearms
DEFAULT REP RANGE
12-20 reps
INTERVAL REST TARGET
75s
DIFFICULTY
intermediate
Biomechanical Coaching Cues
- Hike the kettlebell back high between your thighs like a football snap, hinging rather than squatting.
- Snap your hips and knees to a crisp standing plank so the bell floats to chest height.
- Wait until your forearms nearly touch your hips before hinging for the next rep.