Two Hand Swings are one of the foundation movement patterns for all the ballistic based kettlebell exercises. If you can’t perform Two Hand Swings 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.
BENEFIT
Two Hand 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 kettlebell with your feet shoulder width apart. Bend at the waist and push your hips away keeping your knees over your ankles (think dead-lift). As you pull the kettlebell back, relax the arms 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 it upwards. Relax the arms, 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. (See Fig. 2)
4. As the kettlebell goes into the downswing, 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. This will help to develop flexibility in the posterior chain. Repeat the movement from point 2.


Two Hand Swings
Fig. 1

Two Hand Swings
Fig. 2