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Glutes · Intermediate

Banded Kettlebell Russian Swing

Russian kettlebell swing with a loop band under both feet adding resistance to explosive hip extension.

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Banded Kettlebell Russian Swing demonstration

Exercise overview

Training details

GlutesHamstringsCoreLower BackForearms

Equipment

Kettlebell

Sets × reps

4 × 6

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Secure a light loop band through the kettlebell handle, place both sides of the band flat under your feet, and stand about shoulder-width with the bell on the floor in front of you.
  2. 02Hinge at the hips with softly bent knees and a neutral spine, grip the handle with both hands, and hike the kettlebell high between your thighs.
  3. 03Snap your hips forward and straighten your knees so the kettlebell swings against the band to about chest height, keeping your arms relaxed and shoulders down.
  4. 04Let the kettlebell fall naturally, then hinge only after your upper arms approach your ribs and guide the bell back between your legs without rounding your back.
  5. 05Continue the hinge-and-drive rhythm, or finish by guiding the kettlebell forward to the floor only after its momentum is fully controlled.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionKettlebell SwingRelated variationDual Kettlebell Swing to PressRelated variationKettlebell Dead Stop SwingRelated variationAlternating-Hand Kettlebell Swing

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteKettlebell Hang Power CleanComparable substituteDumbbell CleanComparable substituteAmerican Dumbbell Swing

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