Double Kettlebell Swing

Intermediate Level of Difficulty

The double kettlebell swing is an intermediate strength and conditioning exercise that targets the legs and back.

MUSCLES ENGAGED


Picture of Glutes

Glutes

Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body.

Picture of Back (middle)

Back (middle)

Middle back muscles are very important as they help to support and strengthen the core muscles at the front of your body.

Equipment Used


Picture of Kettlebell

Kettlebell

The kettlebell is a cast-iron weight (resembling a cannonball with a handle) used to perform ballistic exercises that combine cardiovascular, strength and flexibility training. Sizes may range from 4 pounds (1.8 kg) to 175 pounds (79 kg).

Exercise Instructions


double kettlebell swing - step 1

Step 1

Start in a wide sumo stance while holding a kettlebell in each hand.

double kettlebell swing - step 2

Step 2

Keep your lats tights and your chest proud as you push your hips back and swing the bells between your legs.

double kettlebell swing - step 3

Step 3

Drive through your hips, squeeze your glutes hard and stand up as tall as you can as you hit the top of the swing.