Kettlebell Two-Handed Swing
Auto DetectedDynamic hip hinge with a kettlebell that targets glutes and hamstrings to build explosive power and conditioning; engages core and back for full-body drive.
About Exercise
Equipment
Kettlebell
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes, Hamstrings
Secondary Muscles
Quads, Lats, Traps, Abs, Obliques
Popularity Score
9
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max
Hamstrings
9/10Biceps Femoris, Semitendinosus, Semimembranosus
Lower Back
7/10Erector Spinae
Quads
5/10Rectus Femoris
Lats
4/10Traps
4/10Lower Traps, Mid Traps
Abs
3/10Obliques
3/10Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand with feet wider than shoulder-width, toes out slightly, kettlebell on floor 6-12 inches in front. Hinge at hips to grip handle with both hands, back flat, chest up.
- Hinge at hips and slightly bend knees to hike kettlebell back between legs, forearms against thighs.
- Explode hips forward, squeezing glutes to propel kettlebell to chest height, arms loose.
- Let kettlebell fall naturally, hinge hips back to guide it between legs.
- Repeat with fluid rhythm, maintaining neutral spine throughout.
- Place kettlebell down controlled at end.
Coaching Tips
Form Cues
- Drive with hips, not arms
- Squeeze glutes at top
- Keep back neutral
- Hike like a football
- Eyes forward
- Core braced
Breathing
Inhale as kettlebell swings back between legs; exhale forcefully through mouth as hips drive forward.
Tempo
1-0-1
Range of Motion
Hips hinge until torso near parallel to floor at bottom; full hip extension at top with kettlebell at chest height, arms straight.
Safety
Safety Notes
- Avoid if acute lower back injury
- Master hip hinge first
- Use lighter weight for form practice
- Ensure clear space around
- Wear flat shoes for stability
- Warm up hips and back
Spotting
No spotter needed; perform solo with proper form and start light.
Common Mistakes
- Squatting instead of hinging
- Rounding lower back
- Pulling with arms
- Hyperextending at top
- Letting kettlebell control descent
- Using too heavy weight early
When to Avoid
- Acute lower back pain
- Shoulder instability
- Recent hip surgery
Flexibility Needed
- Adequate hip hinge mobility
- Shoulder flexion for swing path
Build Up First
- Mastery of basic hip hinge
- Grip strength for kettlebell hold
- Core bracing competency
Also known as
Two-Handed Kettlebell Swing, Russian Kettlebell Swing
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