Double Kettlebell Swing

A explosive hip-driven movement performed with two kettlebells swinging between the legs and up to shoulder height.

Instructions

1. Stand with feet shoulder-width apart, two kettlebells on the ground between your feet.
2. Hinge at the hips and grab the kettlebells, keeping your chest up and weight in your heels.
3. Swing the kettlebells between your legs in a powerful hip drive, extending through your hips and knees.
4. Allow the momentum to carry the kettlebells up to shoulder height, where they should momentarily float.
5. Let gravity bring them back down between your legs and repeat for the desired number of repetitions.

Tips

• Drive through your hips rather than relying on arm strength to swing the kettlebells.
• Maintain a neutral spine and avoid excessive forward lean throughout the movement.
• Keep your arms relaxed and let the kettlebells do the work as they float at the top.
• Breathe in during the downswing and exhale forcefully as you drive through the hips.