The goal of today’s video is – using everything I’ve learned from the multiple certification workshops I’ve attended, dozens of books I’ve read, hundreds of videos I’ve watched, and thousands of people I’ve worked with in person over the last decade – to briefly and concisely as possible teach the basics of what is probably the most common kettlebell exercise – the two hand swing:
Kettlebell Exercises for Beginners – the Two Hand Swing
1 – The feet are about shoulder width apart to start.
2 – The toes are somewhere between pointed straight ahead, and slightly out – about 11 and 1 on a clock.
3 – Start with the kettlebell 18 to 24 inches in front of you, on the ground.
4 – Get set up at the top – engage your abs, get your shoulders down and back and in perfect posture – BEFORE you reach down to grab the KB, and hold that position throughout the set.
5 – Your hips should be higher than your knees when you reach down to grab the kettlebell.
6 – Initiate the exercise by hiking the kettlebell back.
7 – The KB is swung up to about chest level – no higher than the shoulders.
8 – The handle of the kettlebell should be above the knees as it swings back between the legs.
9 – Repeat for desired number of reps.
10 – Park the kettlebell safely to finish the set.
While the two hand kettlebell swing might look simple, there are a lot of moving parts to get it right.
And you should be continuously working to improve and refine your form in the exercise.
This video is a great start to learn the basics of how to perform the exercise safely and effectively!
– Forest Vance
Owner, FVT Boot Camp and Personal Training
Certified Kettlebell Instructor