Double Swings are one of the more extreme foundation movement patterns for all the ballistic based kettlebell exercises. If you can’t perform the regular Two Hand Swing with correct technique you will not be able to progress to the Double Swings.
BENEFIT
Double Swings are an excellent whole body conditioning exercise that will build fantastic posterior chain strength, muscular endurance and cardiovascular fitness as well as core conditioning and power.
INSTRUCTION
1. Stand behind the kettlebells with your feet slightly wider than shoulder width apart. Make sure the kettlebell handles are parallel with each other and take a neutral grip. Bend at the waist and push your hips away keeping your knees over your ankles (think dead-lift). As you pull the kettlebells back, relax the arms and maintain a neutral position with the head. (See Fig. 1)
2. Push the kettlebells away from the body using the elastic energy in your hips to propel the kettlebells upwards. Relax the arm, let the legs, hips and back do all the work. This should be a fluid motion.
3. On the upswing the kettlebells should reach chest height, no higher. At the top of the motion make sure you have a quadruple extension – ankles, knees, hips and torso. (See Fig. 2)
4. As the kettlebells travel back into the downswing, bend slightly at the knees, forward at the hips, and push your hips backwards allowing the kettlebells to swing between your legs. All the time making sure the back and head maintain a neutral position. Repeat the movement from point 2.


Double Swings
Fig. 1

Double Swings
Fig. 2