How to do Kettlebell 2-Arm Swing

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Difficulty: Medium

Impact Level: High

Target Body Parts: abs, upper back, lower back, shoulders, glutes, hamstrings, quadriceps


Start with your feet slightly wider than shoulder-width apart and the kettlebell in both your hands. Keeping the arch in your lower back, bend your knees and push your hips back until the kettlebell is between and behind your legs; squeeze your glutes (butt) to extend your hips and swing the kettlebell forward. The kettlebell should swing as high as your shoulders.

How to make Kettlebell 2-Arm Swing easier

To work up to this exercise you can increase your back strength with our Superman exercise and increase your leg strength with any of our Squat options.

How to make Kettlebell 2-Arm Swing more challenging

If this exercise is too easy, try our Hand-to-Hand Kettlebell Swing or Kettlebell Clean & Press exercises.

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