How To Do a 2-Arm Kettlebell Swing

I love my kettlebells! I love to swing them, I love to push them, and I love to pull them.

In fact, I love them so much and think so highly of them as a strong component of a fat loss program that I bought a few of my friends and family one for Christmas this past holiday season.

I talk about them a lot, and for those of you thinking you might like to try to incorporate them into your fat loss workouts or home fitness workouts I thought I would give an overview of how to do the kettlebell’s most basic movement – the 2- arm swing.

Start: Start by standing with your feet slightly wider than shoulder width apart with the kettlebell on the floor directly in front of you.

Step 1: Squat down, keeping your lower back flat, bracing your core, and sticking your butt back and out. Pick up the kettlebell with both hands and swing it back in between your legs.

Step 2: Change directions and bring it back through your legs coming out of your squat beginning to stand, keeping your core braced with flat back, and extending the hips. Arms will swing up to about eye level, at which point you will be standing up straight.

Finish: Begin to squat back down and swing the kettlebell down and back through the legs. Continue swinging back and forth for the duration of the workout you are following.

Practice: Even though this looks like an easy movement it absolutely will work muscles you haven’t used in a long time. So, it is important when beginning to familiarize yourself with kettlebells not to over do it right out of the gate.

Begin with a thorough full body warm up. Next, aim to swing the kettlebell for 30 seconds. Once you can comfortable do that, start adding time and work your way up to 5 minutes.

Doesn’t sounds like a lot, but I assure you your heart will be racing and you will be dripping with sweat by the time you finish!

Good Luck!

Susan Campbell
Author, Ultimate Home Workouts

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