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Full body

Kettlebell Hand to Hand Swing

The Kettlebell Hand to Hand Swing is a strength exercise with a kettlebell for your whole body. Share of the load in the Zulta muscle model: gluteus maximus 27%, hamstrings (biceps femoris) 13% and spinal erectors (lower back) 11%.

Also known as: kb hand to hand

Level: IntermediateEquipment: KettlebellMulti-joint (compound)Unilateral: one arm or leg at a time

How to do it

  1. Start a one-arm swing with the kettlebell in one hand, feet a little wider than the hips.
  2. Drive the hips forward so the bell floats to chest height.
  3. At the top, when the bell is weightless, release it and catch the handle with the other hand.
  4. Let the bell fall and hinge to swing it back between the legs with the new hand.
  5. Keep swapping hands at the top of each rep.

Tips

  • Keep the free hand close to the handle so the swap is short and calm.
  • Master the one-arm swing before trying the hand switch.

Common mistakes

  • Passing the bell low where it is still heavy.
  • Rotating the torso toward the working hand.
  • Letting the bell float above shoulder height before the swap.

Muscles worked by the Kettlebell Hand to Hand Swing

  • Gluteus maximus Primary27%
  • Hamstrings (biceps femoris) Primary13%
  • Spinal erectors (lower back) Secondary11%
  • Hamstrings (semitendinosus/-membranosus) Secondary9%
  • Obliques Secondary8%
  • Front delts Minor6%
  • Forearm flexors Minor6%
  • Quads (vastus lateralis) Minor5%
  • Adductors Secondary5%
  • Upper abs Stabilizer4%
  • Upper traps Stabilizer3%
  • Lats (upper) 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.

One-handed swings pull the trunk into rotation. A ballistic hip hinge: the glutes snap the hips through, hamstrings and erectors load on the backswing, and the arms only guide the bell.

Kettlebell Hand to Hand Swing alternatives

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Frequently asked questions

What muscles does the Kettlebell Hand to Hand Swing work?

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

Is the Kettlebell Hand to Hand Swing good for beginners?

The Kettlebell Hand to Hand Swing is rated intermediate. If you are new, learn the Band Deadlift first and build up from there.

What is a good alternative to the Kettlebell Hand to Hand Swing?

For example the Single Arm Kettlebell Swing, Band Pull Through and Cable Pull Through. They train mostly the same muscles, some with different equipment.

How do you make the Kettlebell Hand to Hand Swing harder?

Add weight or reps, or move on to the Double Kettlebell Swing.

Sources

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

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