Kettlebell Two Arm Swing

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Kettlebell Two Arm Swing

Instructions

Preparation

Stand behind kettlebell with feet slightly wider apart than shoulder width. Bend over at hip with knees bent and back straight. Extend arms downward and grasp kettlebell handle with both hands using overhand grip. Lift kettlebell off of floor and pull forearms against inner thighs while keeping hips and knees bent with low back taut.

Execution

Drive hips forward, torso upright, and knees straight so kettlebell is pushed forward and upward. As kettlebell falls, bend over at hips while bending knees so forearms make contact with inner thighs and kettlebell swings back under hips. Immediately repeat movement and continue to swing kettlebell to maintain shoulder to eye level height swings.

Return

Swing kettlebell back down between legs. Allow kettlebell to swing forward but do not extend hips and knees (as would be required to continue the swing). Slow kettlebell's swing and place on floor in original deadlift posture.

Comments

Keep arms straight and back taut throughout swing. Dynamic shoulder and shoulder girdle movements are largely passive due to pendulum effect. Muscles driving other dynamic movements drive kettlebell upwards. Following dynamic forces are used during initial pull of kettlebell between legs.

Classification

 Utility: Specialized
 Mechanics: Compound
 Force: Pull

Force (Articulation)

Dynamic

Dynamic (Passive)

Static

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