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Hamstrings

Double Kettlebell Swing

The Double Kettlebell Swing is a strength exercise with a kettlebell for your hamstrings. Share of the load in the Zulta muscle model: gluteus maximus 27%, hamstrings (biceps femoris) 13% and spinal erectors (lower back) 12%.

Also known as: double kb swing

Level: AdvancedEquipment: KettlebellMulti-joint (compound)

How to do it

  1. Place two kettlebells on the floor a little in front of you and stand with the feet wider than shoulder width.
  2. Hinge and grip one bell in each hand, palms facing in.
  3. Hike both bells back between your legs at the same time.
  4. Snap the hips forward to float the bells up to about chest height with straight arms.
  5. Let the bells fall back and hinge to receive them between the legs, then repeat.

Tips

  • Take a slightly wider stance than a single bell swing so both bells pass between the legs.
  • The hips create the power, the arms only guide the bells.

Common mistakes

  • Squatting the bells instead of hinging.
  • Lifting the bells with the shoulders.
  • Letting the bells knock into each other or the knees.

Muscles worked by the Double Kettlebell Swing

  • Gluteus maximus Primary27%
  • Hamstrings (biceps femoris) Primary13%
  • Spinal erectors (lower back) Secondary12%
  • Hamstrings (semitendinosus/-membranosus) Secondary10%
  • Forearm flexors Minor8%
  • Front delts Minor6%
  • Adductors Secondary5%
  • Quads (vastus lateralis) Minor5%
  • Upper abs Stabilizer4%
  • Obliques Stabilizer4%
  • Lats (upper) Stabilizer3%
  • Upper traps Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Two bells, wider stance, more grip. A ballistic hip hinge: the glutes snap the hips through, hamstrings and erectors load on the backswing, and the arms only guide the bell.

Double Kettlebell Swing alternatives

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Frequently asked questions

What muscles does the Double Kettlebell Swing work?

Mainly the gluteus maximus and hamstrings (biceps femoris). The spinal erectors (lower back), hamstrings (semitendinosus/-membranosus) and adductors assist.

Is the Double Kettlebell Swing good for beginners?

The Double Kettlebell Swing is rated advanced. If you are new, learn the Kettlebell Swing first and build up from there.

What is a good alternative to the Double Kettlebell Swing?

For example the Kettlebell Swing, Kettlebell Swing (American) and Kettlebell Hand to Hand Swing. They train mostly the same muscles.

Sources

  • McGill and Marshall 2012, JSCR 26(1):16-27 (kettlebell swing, snatch, bottoms-up carry)

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