Swing and High Pull – Double Kettlebell

  1. Stand with your feet slightly wider than shoulder-width apart, toes slightly turned out.
  2. Hinging forward, hold a kettlebell in each hand between your thighs, maintaining overhand grips, arms hanging naturally extended towards the floor.
  3. Initiate the swing by snapping your hips forward, driving the kettlebell upward with your glutes and hamstrings. Maintain a flat back through the swing.
  4. Push through your heels, pulling the kettlebells to chin height with elbows leading and flaring outward.
  5. Pull your hands back towards your face at the top of the swing. Take care not to pull back so far that the kettlebells come too close to your face.
  6. Return to the forward bend position by extending your arms at the elbows, hinging forward, and dropping the weights back down to the starting position between your legs and under your glutes in a controlled manner.
  7. Repeat for the desired number of repetitions.

Primary Muscles

  • Glute
  • Lower Back
  • Shoulder - Back
  • Shoulder - Front
  • Trap

Secondary Muscles

  • Forearm - Outer
  • Hamstring
  • Lat
  • Shoulder - Side
  • Thigh - Inner

Results

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Date Reps Resis. RPE

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