Double Kettlebell Swing

VARIATIONS

Double Kettlebell Swing

Two kettlebells launch to chest height

This explosive hip-hinge movement builds posterior chain power and core stability by forcefully extending the hips against two kettlebells.

HOW TO DO IT

Stand with feet shoulder-width apart and kettlebells on the floor between your legs.
Hinge at the hips to grip both handles with palms facing your body.
Pull the bells back between your legs while keeping your spine neutral.
Thrust your hips forward violently to launch the weights to chest height.
Let gravity pull the bells back down as you immediately re-hinge.
Maintain a tight core throughout every repetition.

COMMON MISTAKES

Squatting instead of hinging at the hips.
Using shoulders to lift the kettlebells up.
Leaning too far back at the top position.
Allowing the lower back to round during the hinge.

TIPS

Think of your arms as ropes connecting you to the weight.
Snap your glutes hard at the top of the movement.
Keep your ribs down to prevent hyperextending your lower back.

SAFETY

Avoid hyperextending the lumbar spine at the top of the swing.
Ensure a neutral neck position to avoid cervical strain.

DETAILS

Muscles: Abdominals
Equipment: Kettlebell
Type: Strength Training
Difficulty: Intermediate
Tracked as: Weight & Reps

TECHNIQUE

Base movement: Swing
Load position: dumbbell held between feet
Arms: Both
Legs: Both
Arms straight or bent: Straight arms
Hand orientation: Pronated (palms down / away)
Body position: Standing
Stance: Shoulder-width