Double Kettlebell Swing

Body region

• Glutes
• Legs
• Back

Muscles

Main

• Gluteus Maximus
• Biceps Femoris
• Semitendinosus
• Semimembranosus

Helps

• Deltoid
• Erector Spinae
• Adductor Magnus

Holds

• Trapezius
• Latissimus Dorsi
• Rectus Abdominis
• Transversus Abdominis
• Flexor Digitorum Superficialis

Equipment

• Kettlebell

Technique

1. Stand with feet wider than hip-width and two kettlebells on the floor in front of you.
2. Hinge down, take one bell in each hand and hike them back between your thighs.
3. Snap the hips forward to float both bells to about chest height.
4. Let them fall and hinge again as the forearms meet your thighs.
5. Repeat for the planned reps and set the bells down with a hinge.

Cues

• Use a slightly wider stance to give the bells room.
• Keep the bells moving in parallel arcs.
• Add weight only when the hinge stays clean.

Common mistakes

• Letting the bells bang together.
• Rounding the back on the backswing.
• Squatting the swing instead of hinging.

Alternatives

• Kettlebell Swing
• American Kettlebell Swing