Library / Glutes
Two-Hand Russian Kettlebell Swing
Kettlebell · Hinge · Compound
GlutesHamstrings CoreErector SpinaeLatsForearms
Default prescription & biomechanics
- Primary muscles
- Glutes, Hamstrings
- Secondary muscles
- Core, Erector Spinae, Lats, Forearms
- Equipment
- Kettlebell
- Movement pattern
- Hinge (Dynamic force)
- Difficulty
- Intermediate
- Working rep range
- 12-20 reps per set
- Between-set interval
- 75 seconds rest
- Intensity & MET
- High (6.5 MET)
Step-by-step 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.
Joint & safety considerations
Filtered for Lower Back sensitivity. When you flag lower back sensitivity in your WorkoutCard training brief, the AI programme generator automatically substitutes a lower-stress alternative from the relations table below.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| 45-Degree Glute-Ham Back Extension | Bodyweight swap | Bodyweight |
| Bodyweight Feet Elevated Staggered Glute Bridge | Bodyweight swap | Bodyweight |
| Resistance Band Hinge Good Morning | Bands swap | Bands |
| Rope Cable Pull-Through | Cable swap | Cable |
| Single-Leg Dumbbell RDL | Dumbbell swap | Dumbbell |
| Smith Deadlift | Smith Machine swap | Smith Machine |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.