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Also known as: Double kettlebell swing.

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Technique

  1. Begin by standing with your feet slightly wider than shoulder-width apart, holding a kettlebell with both hands in front of you.
  2. Hinge at the hips, keeping your back straight, and swing the kettlebell back between your legs.
  3. Drive through your hips and legs explosively, swinging the kettlebell up to chest level by thrusting your hips forward.
  4. Control the swing as it descends between your legs and repeat the motion.

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Form tips

  • Maintain a neutral spine and engage your core throughout the movement.
Logging: Total weight used.
Risks
  • Start with a lighter kettlebell to learn the movement and prevent strain.
  • Maintain a strong grip on the kettlebell to prevent accidents or slips.

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Muscles

Strength

Primary

  • Spine
  • Glutes
  • Hamstrings

Secondary

  • Hip adductors
  • Back
  • Forearms
  • Spinalis thoracis
  • Longissimus thoracis
  • Iliocostalis
  • Gluteus maximus
  • Semitendinosus
  • Semimembranosus
  • Biceps femoris (long)
  • Rhomboid major
  • Middle trapezius
  • Lower trapezius
  • Flexor digitorum superficialis
  • Flexor digitorum profondus
  • Flexor pollicis longus

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Equipment

Kettlebell
Kettlebell

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Appears in

Other disciplines
Joint movements
Trunkextension
Hipextension
HandFinger flexion
trains stretches

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Regressions

e0jo

One-hand kettlebell swing

Beginner
e0jp

Alternate arm swing

Novice
e0k2

Kettlebell deck squat

Novice
e1aj

Dumbbell deck squat

Novice
w024

Extended deck squat

Novice
w012

Deck squat

Novice
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