The Hand to Hand Swing is one of the foundation movement patterns for all the ballistic based kettlebell exercises. If you can’t perform any of the swing variations with correct technique you will not be able to progress to the other ballistic movements, such as the clean and the snatch. The swing teaches the key motions and principles behind these movements.
BENEFITS
The Hand to Hand Swing is 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 kettlebell with your feet shoulder width apart. The grip should be neutral. Bend at the waist and push your hips away keeping your knees over your ankles (think dead-lift). Pull the kettlebell back, relax the arm and maintain a neutral position with the head. (See Fig. 1)
2. Push the kettlebell away from the body using the elastic energy in your hips to propel the kettlebell upwards. The grip should remain neutral. Relax the arm, let the legs, hips and back do all the work. This should be a fluid motion.
3. On the upswing the kettlebell should reach chest height. At the top of the motion make sure you have a quadruple extension – ankles, knees, hips and torso. The hand should be prepared to transfer the kettlebell over to the other hand. Make sure the transfer happens at chest height, never transfer the kettlebell on the down-swing. (See Fig. 2)
4. As the kettlebell goes into the downswing, and you have swapped hands, bend slightly at the knees, forward at the hips, and push your hips backwards actively pushing the kettlebell between your legs. All the time making sure the back and head maintain a neutral position. Repeat the movement from point 2.


Hand to Hand Swing
Fig. 1

Hand to Hand Swing
Fig. 2