Training24th July 2017

Tutorial: KB 2-Hand Swing


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


  • 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.


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.

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