Russian Kettlebell Swing: From Hinge to Swing

A four-step progression to learn the Russian swing with a light kettlebell: stick hinge, kettlebell deadlift, hike pass between the legs and swing to chest height. Students develop hip power with back-safe technique.

How to play

1. Hip hinge with a stick on the back touching head, upper back and tailbone; 2 sets of 8 in pairs, one coaches and one lifts (5 min).
2. Kettlebell deadlift with the bell between the feet, pushing the hips back and standing up with the glutes (5 min).
3. Hike pass: from the bell on the floor in front of the feet, hike it back between the legs like a football snap and set it down again; 5 reps per set (6 min).
4. Full swing to chest height in sets of 10, with the partner checking that the arms do not lift the bell (8 min).
5. To finish, each pair records one swing and compares it with the teacher's four-point checklist (6 min).

Rules

• Keep a 6-foot clear zone in front of and behind each lifter, marked with cones.
• The kettlebell always goes back to the floor under control and is never let go in the air.
• Use light kettlebells of 9 to 18 lb and dry your hands with the towel before each set.
• If the lower back feels uncomfortable, stop and go back to the previous step.

Variations

Adaptations

• Lower back injury: stays with the stick hinge and floor glute bridge.
• Hearing impairment: agree on visual arm signals to start and stop.
• Wheelchair users: do a seated swing with a light medicine ball from knees to chest.

Learning goals

• Tell the hip hinge pattern apart from the squat pattern.
• Perform the Russian swing with safe technique and hip power.
• Coach a partner using observable key points.

Equipment for a class of 25

• kettlebells: 15
• sticks: 15
• cones: 30
• towels: 15

Teacher tip

If the school has no kettlebells, a 1-gallon water jug with a sturdy handle or a medicine ball works for the early steps. Have everyone face the same direction.

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