2 Handed Kettlebell Swing

Description

1. Stand with your feet slightly wider than shoulder-width, the kettlebell on the floor about 20-30 cm in front of your toes.
2. Hinge at the hips with a slight bend in the knees and a flat back, and grip the handle with both hands.
3. Hike the kettlebell back between your legs, then drive your hips forward explosively so that it swings forward and up to chest or shoulder height (Russian style, not overhead). Your arms stay straight and relaxed, the power comes from the hips.
4. Let the kettlebell swing back down, hinge again as it passes between your legs and go straight into the next rep.

Muscles

Primary muscles

• Hamstrings
• Glutes

Secondary muscles

• Quads
• Abs (rectus abdominis)

Description and images from the open wger exercise database, licensed CC BY-SA 4.0 (authors: aom44ja6w@mozmail.com, jptjptjptjpt, deusinvictus). Translations by Calix are shared under the same license. Muscle diagrams: wger project (AGPL-3.0).