SHIFT Fit
Kettlebell two hand swing
Kettlebell two hand swing: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Hinge with bell behind the legs.
- Drive hips to float bell to chest height. Drive from a hip hinge rather than lifting the bell with the arms. As the bell falls, hinge at the hips to guide it back between your legs.
- 5 sets × 1 rep; 45s rest between sets. Experienced users only. Reset the bell safely after each repetition; use a light technique load. Finish with at least 2 comfortable repetitions in reserve. Drive from a hip hinge rather than lifting the bell with the arms. Count one complete outward-and-return movement as one repetition; for alternating limbs, each individual limb action counts once.
Equipment
- full gym
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| advanced | 5 sets × 1 rep; 45s rest between sets. | full gym |
| advanced | 4 sets × 3 reps; 60s rest between sets. | full gym |
| advanced | 4 sets × 5 reps; 90s rest between sets. | full gym |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Use the listed support and comfortable range; seek individual advice for a current injury or an uncertain restriction.
- Lifting with the arms instead of driving the hips; rounding the back; letting the bell strike the wrist in the clean. Exercise check: Drive from a hip hinge rather than lifting the bell with the arms.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.