When properly executed, two-handed kettlebell swings are ideal for building core strength, mobility, grip strength, and cardiovascular capacity. In this article, we will give you a step-by-step tutorial on the proper way to execute two-handed kettlebell swings.
- Position your feet slightly wider than shoulder stance.
- Position the kettlebell about one foot in front of you, and engage your core.
- Hinge your hips back and reach forward to grab the handle of the bell (your body should resemble the “less than” sign (<) at this point.
- As you hinge, maintain an inline spine—do not “hunch over” the bell or round your lower back.
- “Hike” the kettlebell backwards between your legs and on the upswing, explode with your hips and allow the bell to “float” to finish at about chest level. We see many people making the mistake of raising the kettlebell with their arms to get it into its final position. Avoid this by driving your heels into the ground and thrusting your hips forward during the swing. Your feet should never leave the ground.
- At the swing finish point, you should be standing straight with spine inline and arms fully extended (avoid “alligator arms” or “pulling” the bell into position with your arms).
- On the corresponding “hike” or downswing, the more power you generate, the greater the cardiovascular benefit. Remember, the kettlebell should never pass between your legs below your knees.
- During your swings, although your head will move in line with your back, establish eye contact with an object throughout the swing to maintain consistency in your technique.
- Park your kettlebell by decelerating on your last hike backwards, float it forward, and place it on the ground about one foot in front of you.
Watch this video tutorial for a detailed example of how to properly execute two-handed kettlebell swings.
Practice swings often to continually “grease your groove.” Good function always follows proper form, so make sure all of your exercises are safe, effective, and functional.
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