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Kettlebell Moves: Double Swing

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

Works

  • Quadriceps
  • Glutes
  • Hamstrings
  • Back

Master the 2-hand swing before attempting the double swing.

The kettlebell 2-hand swing is the signature movement of kettlebell work. It makes sense that we’d want to take this move up to the next level.

Double Swing

  1. Take a wider stance than you normally would for the regular 2-hand swing.
  2. Grab hold of the handles and shift the hips back a little.
  3. Pack the shoulders and you’ll notice the chest stick out and the spine straighten. Work to maintain the straight spine – no rounding!
  4. Rock back as you pull the kettlebells between the legs, then really root down through your feet as you thrust the hips and project the kettlebells forward.
  5. When the body is fully extended, the glutes and abdominals should both be engaged. No looseness in the core!
  6. Really focus on abdominal and core engagement to stabilize yourself through the downswing.

Tips

The majority of the work for this exercise is generated in the hips. Do not turn this into a shoulder exercise. Hips, hips hips!

It’s critical to understand the difference between squatting and thrusting the hips.

Kettlebell double swing

 

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