MONS Athletics
Kettlebell exercises

Double Kettlebell Swing: Twice the Load, Same Hip Snap

A bell in each hand and your feet a little wider. Hike both back between your legs and snap your hips to float them to chest height.

2 min read

Why it works: Chapter 13, Why stretching your hamstrings will not loosen them

How to do it

  1. 1

    Wider stance

    Feet a little wider than for a two-hand swing, so both bells pass between your knees. Bells on the floor a short step in front of you.

  2. 2

    Hike them back

    Hinge, grip both handles and hike the bells back high between your legs, forearms against your inner thighs.

  3. 3

    Snap the hips

    Stand up hard: hips forward, glutes tight, knees straight. The bells float forward to about chest height. Your arms guide them; they do not lift.

  4. 4

    Wait, then hinge

    Let the bells fall and hinge only when your forearms are about to meet your hips. Hips back, not knees forward.

  5. 5

    Park them

    After the last rep, hike them back once more and set them down in front of you.

  6. 6

    The test

    Both bells move together and float to the same height. When one lags or your back takes over, the set is over.

Watch for

  • Squatting the swing. Your knees go forward and the bells go down, not back, so your thighs do the work your hips should.
  • Feet too narrow. The bells knock your knees and you shorten the hike to avoid them.
  • Leaning back at the top. Two bells pull harder, so finish tall and stop there.

Questions

Is a double kettlebell swing harder than a single?

Yes. Twice the load through the same hip snap, a wider stance and two handles to control. Most people use two bells lighter than their two-hand swing bell.

What weight for double kettlebell swings?

Two matching bells, each lighter than the one you swing with two hands. If the bells stop floating to chest height, they are too heavy.