Swing Double Arm With One KB
This exercise helps you build explosive hip power by swinging a kettlebell from between your legs to shoulder height using your hips, not your arms.
- Starting Position:
- Symmetrical Stance
Start: Stand with feet shoulder-width apart and a kettlebell a few inches in front of your feet. Grip the handle with both hands.
Action:
Hinge at the hips with a flat back and grip the handle. Sniff air in through your nose, then hike the bell back between your legs — upper arm against your ribs, forearm high against your inner thighs.
Drive your feet into the floor and snap your hips forward, breathing out hard, until you're standing in one straight line from ear to ankle, glutes and belly tight. Don't lead with your shoulders.
Let the bell float up to about shoulder height or lower — no higher — then let it fall back along the same arc, tucking your upper arms to your ribs as you sit back into the hinge again.
Keep your belly braced the whole time. To finish, hinge and let the bell swing back to rest on the floor.
Feel: The hips do everything; the arms are just ropes. If your shoulders are lifting the bell or your lower back is arching at the top, slow down and hinge deeper.
