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How to Do

How to Do Double Kettlebell Swing

The double kettlebell swing should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.

If any pain is experienced, immediately stop the double kettlebell swing.

Beginning

Beginning Double Kettlebell Swing

1. With your feet flat between hip- and shoulder-width apart and your toes pointed straight forward, straddle a kettlebell.

2. Squat down with your hips lower than your shoulders, and your elbows fully extended; use a closed, pronated grip with both hands on the kettlebell handle.

3. Lift the kettlebell off the floor by standing up, then positioning the body with the back in a neutral spine, shoulders retracted and depressed, heels on the floor, and eyes fixed forward. With the elbows completely extended, the hands grip the kettlebell between the thighs.

Movement

Double Kettlebell Swing Movement

1. Stand directly in front of the kettlebell with your legs wider than shoulder-width apart. Descend into a half-squat, and place both hands on the kettlebell handle.

2. Tighten your core muscles, and make sure that your back is straight. Lift the kettlebell, then swing it gently between your thighs. You should be bent forward at the hips with your torso about 45 degrees to the ground. Your wrists should be pressing against your inner thighs.

3.Snap your hips forward in an explosive movement, and use the momentum to swing the kettlebell up in an arc. Counter the kettlebell weight by shifting your weight backward. At the top of the swing, the kettlebell should be slightly above eye level.

4. As the kettlebell swings back down, slightly bend the knees to absorb the weight and allow the kettlebell to swing between the thighs. Repeat for the specified number of repetitions.

5. Make sure that your abdominals are tight throughout the movement, and that your back is not excessively arched or rounded at any point in the exercise.

Benefits

Double Kettlebell Swing Benefits

This compound exercise works virtually every muscle in the body. In particular, it activates the back muscles, leg muscles, and core.

This exercise builds strength and power. As an added benefit, due to the vigorous nature of the movement, the exercise also builds cardiovascular fitness and burns calories.

Exercise Aliases

How To Do Kettlebell Swings, Two Arm Kettlebell Swing, Kettlebell Exercises.