# Double Kettlebell Swing

URL: https://heatsy.app/ex/double-kettlebell-swing

Also known as: Double KB Swing, Two-Kettlebell Swing, Dual Kettlebell Swing, Two 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](https://heatsy.app/ex/kettlebell-swing)
- [American Kettlebell Swing](https://heatsy.app/ex/american-kettlebell-swing)