Tutorial: KB 2-Hand Swing

WHAT

The KB 2-hand Swing is an explosive hip extension movement, that requires skillful hip hinging and upper body timing and control.

HOW

• Hold the KB with 2 hands and hinge the hips to initiate a swing.
• Rapidly drive hip extension to swing the KB upwards.
• Control the down swing with a hip hinge swinging the KB between the legs.

WHY

KB 2-hand swing helps to build stability, endurance, and speed in a whole-body movement. When performed correctly, the lower body drives the KB upwards (under a stable core) with minimal swinging of the arms.

View other tutorials:

• V-sit explosive
• Box jump
• MB squat to overhead press
• Kinesis row
• Kinesis deadlift
• Calf foam roll
• Butt kicks
• TRX chest press
• Roll out with step
• Deep squat
• The barbell clean
• Pull up
• Kinesis lunge to chest press