Lower body
Kettlebell two-hand swing
Suggested start: 2–3 sets · 8–10 reps · rest 2 min between sets
Chest-height floatKettlebell
A rhythmic, hip-driven movement. Practice a controlled deadlift first, then use hip extension to float the bell to chest height.
How to do it
Set up the hinge
Stand behind the bell, feet shoulder-width apart. Hinge back and grip with both hands.
Hike it back
Tip the bell toward you and send it high between your thighs, keeping your back long.
Drive and float
Extend your hips briskly. Let relaxed, long arms guide the bell to roughly chest height.
Follow the return
Hinge as the bell returns between your thighs. To finish, guide it forward onto the floor.
Find your form
Keep in mind
- Finish tall without leaning back.
- Let your hips supply the lift.
Watch out for
- Squatting deeply instead of hinging.
- Lifting with your shoulders or swinging overhead.