# Alternating Kettlebell Swing

URL: https://heatsy.app/ex/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: Glutes, Legs, Back

## Muscles

- Main: Gluteus Maximus, Biceps Femoris, Semitendinosus, Semimembranosus
- Helps: Deltoid, Erector Spinae, Adductor Magnus
- Holds: Latissimus Dorsi, Rectus Abdominis, Transversus Abdominis, Flexor Digitorum Superficialis

## Equipment

- Kettlebell

## Technique

1. Stand with feet a little wider than hip-width and a kettlebell on the floor in front of you.
2. Hinge, grab the handle with one hand and hike the bell back between your legs.
3. Snap your hips forward to swing the bell up to chest height.
4. At the top, pass the bell to the other hand as it floats.
5. 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.

## Alternatives

- [Kettlebell Swing](https://heatsy.app/ex/kettlebell-swing)
- [Single-Arm Kettlebell Swing](https://heatsy.app/ex/single-arm-kettlebell-swing)