Kettlebell Two Arm Swing


Utility: Specialized
Mechanics: Compound
Force: Pull



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.


Drive hips forward, torso upright, and knees straight so kettlebell is pushed forward and upward. Allow kettlebell to swing back down. As kettlebell approaches lower position, fold at hips while bending knees. Forearms make contact with inner thighs permitting kettlebell to swing back under hips. Immediately repeat movement and continue to swing kettlebell. Maintain shoulder to eye level height swings.


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.


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

Also known as Russian Swing.

Force (Articulation)


Dynamic (Passive)


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