Two Handed Kettlebell Swing

Main Muscle Groups Worked: Lower Back, Shoulders, Gluteus Maximus, Hips and Hamstrings.

1. Stand in spine-neutral position with feet slightly wider than shoulder-width apart.

2. Hold kettlebell with both hands, palms down, arms in front of body.

3. Bend knees slightly and thrust hips back, as for a squat, but don’t go down as far.

4. Maintaining a fluid motion, drive hips forward explosively while swinging the kettlebell forwards and to shoulder height, engaging hips and glutes all the time. The hips and glutes, rather than the arms, should be driving the kettlebell forward.

5. Lower kettlebell back down between legs and repeat swinging motion.