Kettlebell Moves: 2-Hand Swing

If you like the kettlebell swing then check out my Kettlebell Moves page for a lot more exercises!

Works

  • Quads
  • Glutes
  • Hamstrings
  • Back

2-Hand Swing

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 move, this move will continue to be a staple of your kettlebell training for as long as you are grabbing those iron horns! This is a great exercise for finishing sequences, or even building entire interval circuits around.

Method

  • 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 handle 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 thrust the hips forward, projecting the bell 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 bell stops about head or chest height. With your core still engaged and with head and chest up, actively pull the bell to back down between your legs and repeat the movement.

Tips

  1. Most of energy of this movement is generated in the hips. Resist the urge to turn this into a shoulder exercise.
  2. When the body is fully extended, the glutes and abdominals should both be engaged. No looseness in the core!
  3. A common error with this exercise is that people think they should be squatting from the waist down. This is not a squat! Make sure that you hinge the hips back, and then thrust them forward.
  4. Keep the head in neutral position relative to the spine.
  5. Coordinate your breathing with the movement.
  6. Whether you are working this exercise for reps or for time, make sure you challenge yourself!

Kettlebell 2-Hand Swing

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top