Swing with Kettlebell Two Arms

Swings with Kettlebell

The kettlebell swing is a popular and effective full-body exercise. Here are step-by-step instructions for performing the two-arm kettlebell swing with one kettlebell:

Video Instructions on How to Do Swings with Kettlebell

Equipment Needed:

  • One kettlebell of an appropriate weight for your fitness level.


  1. Set Up:
    • Stand with your feet shoulder-width apart.
    • Place the kettlebell on the floor in front of you.
  2. Grasp the Kettlebell:
    • Bend at your hips and knees to lower your body and grasp the kettlebell handle with both hands.
    • Keep your back straight, chest up, and shoulders down and back.
    • The kettlebell should be between your legs, and your arms should be fully extended.
  3. Start Position:
    • Shift your weight back onto your heels, and hinge at the hips to bring your torso forward, allowing the kettlebell to swing back between your legs.
    • Maintain a neutral spine position throughout.
  4. Swinging Motion:
    • Explosively drive your hips forward by contracting your glutes and straightening your hips and knees. This will propel the kettlebell forward.
    • As the kettlebell swings forward, keep your arms straight and use the power generated from your hips to propel the kettlebell to chest height.
    • At the top of the swing, your body should be in a straight line from head to heels, and the kettlebell should be at chest height.
  5. Downward Swing:
    • Allow the kettlebell to swing back between your legs, hinging at the hips while keeping your back straight.
    • As the kettlebell swings back, bend your knees slightly.
  6. Repetition:
    • Repeat the swinging motion, driving your hips forward to propel the kettlebell upward and then allowing it to swing back between your legs.
  7. Breathing:
    • Inhale as the kettlebell swings back between your legs.
    • Exhale forcefully as you drive your hips forward and swing the kettlebell upward.
  8. Safety Tips:
    • Maintain a strong and stable core throughout the movement.
    • Avoid rounding your back or using your arms to lift the kettlebell; the power should come from your hips.
    • Start with a light kettlebell to practice proper form before increasing the weight.
  9. Sets and Repetitions:
    • Start with 3 sets of 10-12 repetitions, adjusting the weight based on your fitness level.

Always prioritize proper form over heavy weights, and if you’re new to kettlebell swings, consider seeking guidance from a fitness professional to ensure you perform the exercise safely and effectively.