Quote: "Adapt what is useful, reject what is useless, and add what is specifically your own." - Bruce Lee
This is the most important exercise that will form the foundation for your journey in kettlebell training. The great thing about the double kettlebell swing is that it is easy to learn, strengthens the posterior chain, core, legs, back and shoulders.
This great thing about this exercise is that it will also improve your appearance and functional fitness giving you a lean lithe look, improving your cardiovascular and muscle endurance. The extra lean muscle tissue you gain will also turn your body into a fat burning machine allowing you burn excess calories even when you are resting.
How to do a Two Handed Kettlebell Swing
Two Handed Kettlebell Swing Dos
Two Handed Kettlebell Swing Don’ts
Experiencing Lower Back Pain from Kettlebell Swings
If you find that you experience lower back pain from the kettlebell swing, consult a health professional to help resolve the issue. This could be the result of having a weak posterior chain and/or performing the hip hinge incorrectly. The term posterior chain meaning the muscles that you cannot see that are located to the rear of your body such as the calves, hamstrings, glutes, back and rear shoulders.
The reason why people have a weak posterior chain is that they only train the mirror muscles, the ones you can see such as the thighs, abdominals, chest and front shoulders and arms. This leads to an imbalance in strength and muscle development between the mirror muscles and posterior chain which can lead to injuries.
To develop strength in the posterior chain find someone that is experienced that can teach you how to perform the hip hinge and the deadlift with the correct technique.