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Two-Arm Kettlebell Swing

Primary muscle group: Glutes & Hip Flexors, Quadriceps, Shoulders
Equipment: Kettlebells
  1. Hold a kettlebell with both hands in an over hand grip.
  2. Stand straight, with your legs slightly wider than shoulder width apart.
  3. Lean forward at your waist slightly and bend your knees as if getting ready to squat.
  4. Keep your back arched and your head facing forward.
  5. Let your arms hang loosely.
  6. Swing the kettlebell back between your legs while exhaling.
  7. In an explosive movement, force the kettle forward and back up in front of you, above head height by thrusting forward with your hips and rotating your shoulders.
  8. Continue for the desired number of repetitions or time.

 

 

 

Related exercises

Try these other exercises targeting the same primary muscle group:

TRX Suspension Straps Side Step Lunge Single Leg Swiss Ball Hips Raise / Leg Curl Battle Rope Jumping Jacks Mountain Climbers / Alternating Knee-ins Barbell Front Raise
Two-Arm Kettlebell Swing

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