Скачать или смотреть Heavy Band-Resisted Russian Swing

You'll see results quickly when you do these with either high amounts of volume or load. The effects are similar to that of a reverse hyper which places a lot of tension on the glute complex, spinal erectors, and hamstrings.

Additionally, the anterior core experiences a fair amount of contraction at end range. And you'll get a huge pump in the forearms and traps. So the Russian swing really is a full-body movement.

Why add the band? Stronger folks, often don’t have access to a heavy enough kettlebell to get the job done. The band adds a lot of resistance.

Keep in mind though, adding band resistance changes the intent of the movement increasing the demand on fast-twitch fibers. While this isn't a bad thing, it may be harder to sustain this level of power output for bigger sets so changing the rep counts may suit you better. – Jason Brown