Strength
2 Handed Kettlebell Swing
Master the ultimate hinge movement to build explosive power, a resilient posterior chain, and metabolic conditioning.
How to perform.
Follow the sequence — setup is half the lift.
Stand with your feet slightly wider than shoulder-width apart and place the kettlebell about a foot in front of you on the floor.
Hinge at your hips with a flat back to grip the handle with both hands, tilting the bell toward your body.
Inhale and hike the kettlebell back between your legs high toward your groin while keeping your shins vertical.
Drive your feet into the floor and snap your hips forward aggressively to propel the kettlebell up to chest height.
Allow the kettlebell to fall naturally back toward your hips, waiting until your upper arms touch your ribcage before hinging again.
Absorb the weight by pushing your hips back and repeat the motion for the desired number of repetitions.
To finish the set, guide the bell back through your legs and place it gently on the floor in its starting position.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Squatting the weight instead of hinging at the hips
- Using the shoulders and arms to pull the bell upward
- Arching the lower back at the top of the movement
- Losing tension in the upper back and letting the bell pull the shoulders forward
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.