Zirv FitnessStrength exercise
Kettlebell Swing (Two Arm)
How to do it
- Stand with feet slightly wider than shoulder width, kettlebell on the floor a short distance in front, and hinge down with both hands on the handle.
- Keep the back flat and the shins vertical as the hips hinge back to load the posterior chain before the first swing.
- Hike the kettlebell back between the legs, then snap the hips forward to drive it up to chest height with both arms, letting the arms stay relaxed as the hips do the work.
- Let the gluteus maximus and biceps femoris power each hip extension while the core stays braced to control the momentum.
- Exhale sharply as the hips snap forward and inhale as the kettlebell swings back between the legs.
- Keep the swing height consistent from rep to rep rather than muscling the kettlebell higher with the arms.
Muscles worked
Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
Biceps FemorisTwo-headed hamstring muscle responsible for knee flexion and hip extension. All Biceps Femoris exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises
Related Glutes exercises
- Type
- Strength
- Equipment
- Kettlebell
- Primary muscles
- Gluteus Maximus, Biceps Femoris, Core
- Measured in
- Reps and weight