Kettlebell Moves: 2-Hand Swing

Works

Quads
Glutes
Hamstrings
Back

The kettlebell 2-hand swing is the most basic of kettlebell moves and is the first one that most people learn. However, even though I describe it as the most basic kettlebell move, this move will continue to be a staple of your kettlebell training for as long as you are grabbing those iron horns!

Stance

Set your feet shoulder-width apart or slightly wider with toes slightly pointed out. Scoot your butt back as if you’re going to sit on a stool, keeping your back flat instead of curved, and grasp the kettlebell with both hands. Keep your head up and eyes out in front of you. Swing the kettlebell back between your legs, and with one smooth motion, squeeze the glutes and snap the hips forward, projecting the kettlebell out in front of you. Keep your core tight and engaged.

Maintain your grip as the power of your hip thrust projects the kettlebell forward and up. Depending on the weight of the kettlebell and the force of your thrust, you may need to rock back on your heels to prevent yourself from leaning or falling forward.

Limit the power of your swing so that the upward momentum of the kettlebell stops about head or chest height. With your core still engaged and with head and chest up, allow the kettlebell to swing back down between your legs and repeat the move.

Whether you are working this exercise for reps or for time, make sure you challenge yourself!

Kettlebell 2-Hand Swing