Kettlebell Exercise: 2-Hand Swing
September 5, 2014 Updated February 10, 2017
The Kettlebell 2-Hand Swing is the brutal distillation of everything ketttlebell training is about: power, explosiveness, flexibility and lung searing cardio; It’s not simply that it works a lot of muscles, and make no mistake that it does, it’s that it teaches you to generate power from the core outward to the object you’re attempting to manipulate. Instead of learning to move a weight from point A to point B, you learn to generate force from your body’s powerhouse.
Step 1: Position the Kettlebell about a foot in front of you.
Step 2: Grab the Kettlebell with both hands, bending your hips with a slight bend in your knees.
Step 3: Pick up the Kettlebell, letting it swing slightly between your legs and then swing the Kettlebell forward to about chest level, using a hip-snapping motion.
Step 4: Let the bell drop without any restriction and hike it between your legs.
Tips & Safety: Keep your back straight and your glutes tight throughout the duration of the Kettlebell exercise. Keep your heels down and your core tight throughout the duration.
Onnit Academy is the most comprehensive database of information related to Unconventional Training, a unique new form of fitness methodology that focuses on functional strength, conditioning, and agility using the most efficient means and tools possible. The online database includes articles, videos, tutorials, and workouts featuring alternative implements like kettlebells, sandbags, steel maces, steel clubs, battle ropes, and more.
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