How to Do a Two-Handed Swing With Kettlebells

The two-handed swing is one of the fundamental exercises in kettlebell training programs. Offering both strength training and a cardiovascular workout, kettlebell swings must be performed correctly to be effective. Perform this exercise on a mat or other soft floor covering to prevent injury.

Difficulty: Moderate

Instructions

1. Stand with your feet more than shoulder-width apart and your arms by your sides in front of a kettlebell. Your spine should be straight.

2. Bend your knees to lower your body so that you can pick up the kettlebell with both hands. The hips and your behind stick out behind you as you lower your body.

3. Swing the kettlebell out in front of you immediately after picking it up with both hands. Stand up as you swing out. Maintain good posture throughout.

4. Allow the kettlebell to pass through the middle of your spread legs in a swinging motion. Bend the knees slightly and plant your feet firmly to maintain balance. The body acts as counterweight to the swinging kettlebell.

5. Pull the kettlebell out from between the legs and raise in front of your chest. Remember to straighten back up as you pull the kettlebell back up.

6. Lower the kettlebell once again and swing through your legs. Bend the knees each time to counteract the weight of the swing.

7. Repeat as many times as is comfortable for you. The idea of the two-handed swing is to build momentum and perform the exercise faster each time until a solid cardiovascular workout is attained.

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