Alternating Kettlebell Swing
Also known as: Alternating KB Swing, KB Alternating Swing, Switch Swing, Kettlebell Hand-to-Hand Swing, Hand-to-Hand Kettlebell Swing, Alternate Kettlebell Swing
Body region
Muscles
Main
Helps
Holds
Equipment
Technique
- Stand with feet a little wider than hip-width and a kettlebell on the floor in front of you.
- Hinge, grab the handle with one hand and hike the bell back between your legs.
- Snap your hips forward to swing the bell up to chest height.
- At the top, pass the bell to the other hand as it floats.
- Catch it with the other hand and let it swing back between your legs; keep alternating.
Cues
- Hike the bell high on the backswing.
- Make the hand switch light and quick at the top.
- Keep the hips doing the work, not the arms.
Common mistakes
- Lifting the bell with the shoulders.
- Rounding the lower back on the backswing.
- Throwing the bell instead of letting it float.