Two Handed Kettlebell Swing

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.

Two Handed Kettlebell Swing

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

  • Pick up the kettlebell with one hand on each handle.
  • Choose a stance that is just over shoulder width apart.
  • Engage your core, keep the back flat, and keep the shoulder blades down.
  • Use a hip hinge motion to power the kettlebell in a forward and upward motion.
  • Let the kettlebell come to the height of your chin.
  • Squeeze your abdominals and glutes and breathe out at the top.
  • Let the kettlebell swing back and gently tap your inner thighs.
  • Breathe in threw through the nose.
  • Use a hip hinge motion to slow the kettlebell on the way back.
  • Maintain a slight bend in your knees
  • Use a hip hinge motion to power the kettlebell in a forward and upward motion.

Two Handed Kettlebell Swing Dos

  • Engage your core.
  • Keep your back flat and in a neutral position.
  • Keep your shoulder blades down.
  • Utilise a hip hinge motion.
  • Use your core as the primary mover behind the kettlebell.

Two Handed Kettlebell Swing Don’ts

  • Rounding your back.
  • Using a squat motion.
  • Using the shoulders and arms to power movement of the kettlebell.
  • Letting the kettlebell swing higher than your head.

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.

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