Two-Arm Kettlebell Squat Swings
How to Do Two-Arm Kettlebell Squat Swings
- Hold a kettlebell with both hands in an over hand grip.
- Stand straight, with your legs slightly wider than shoulder width apart.
- Lean forward at your waist slightly and bend your knees as if getting ready to squat.
- Keep your back arched and your head facing forward.
- Let your arms hang loosely.
- Swing the kettlebell back between your legs while exhaling.
- In an explosive movement, force the kettle forward and back up in front of you, either to eye level or above head height by thrusting forward with your hips and rotating your shoulders.
- Continue for the desired number of repetitions or time.
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Related Glutes & Hip Flexors, Quadriceps And Shoulders Exercises
TRX Suspension Strap Reverse Lunges / Lunges
Battle Bilateral Waves
Forward / Front Shoulder Dumbbell Raises
Two-Arm Kettlebell Squat Swings Exercise Details
Muscles worked
Two-Arm Kettlebell Squat Swings targets glutes & hip flexors and quadriceps and shoulders and also works abs and calves and hamstrings and lower back. Use the illustration and step-by-step instructions above to learn the movement pattern and practice proper form.
Equipment needed
This is a gym exercise. Equipment required: kettlebells.
Similar exercises
Related exercises that work similar muscle groups include Trx suspension strap reverse lunges / lunges, battle bilateral waves and forward / front shoulder dumbbell raises. Browse our free illustrated exercise directory for more exercises.
Use this exercise in a workout
Want to use this exercise in a full routine? Our WorkoutLabs Fit workout app lets you follow ready-made home and gym workout plans or build custom workouts with exercises like this. Try it free today.
Exercise illustration licensing: Our exercise and yoga pose illustrations (static and animated) are selectively available for licensing for commercial and non-commercial projects. Visit our exercise illustrations licensing page for detailed information and to submit in inquiry.
Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Build illustrated workout plans for your clients in minutes – then share them as branded PDFs or interactive workouts.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
