- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredKettle Bells
- Force TypeHinge (Bilateral)
- Experience LevelBeginner
- Secondary Muscles
Abs, Adductors, Calves, Forearms, Glutes, Lower Back, Quads, Traps, Upper Back
Double Kettlebell Swing Overview
The double kettlebell swing is a variation of the kettlebell swing and a total body movement that primarily works the muscles of the posterior chain, emphasizing the hamstring complex.
Kettlebell swing variations are an excellent starting point for those learning the hip hinge movement pattern. From there one can progress to more advanced hip hinges such as the deadlift.
Regardless, the double kettlebell swing is a great exercise to incorporate into your workout program for general health purposes.
Double Kettlebell Swing Instructions
- Assume a hinged position with your knees slightly bent, kettlebell in both hands, chin tucked, and weight centered over your feet.
- Begin the movement by hiking the kettlebells between your legs and keeping your spine neutral.
- Drive the kettlebells back to the starting position by extending the hips, pushing through the floor, and keeping the arms straight.
- Repeat the movement for the desired number of repetitions.
Double Kettlebell Swing Tips
- The swing should be a fairly explosive and snappy movement, the point is to generate hip extension as rapidly as possible followed by a subsequent contraction.
- Imagine you’re trying to hike a football between your legs as the kettlebell descends.
- Your weight will obviously shift to your heels during the bottom portion of the exercise but you shouldn’t allow the toes to rise.
- Your chin should follow your chest, don’t worry about looking up in the bottom of the movement.
- Keep a soft bend in your knee and don’t allow your archs to collapse as you complete the movement.
- Make sure you wrap your thumbs around the handle and don’t utilize a false grip.