The 2-Arm KB Swing

2armswingOne of the most versatile Kettlebell exercises is the 2-arm kettlebell swing.

Long before I knew I wanted to train with kettlebells exclusively on a full time basis, I still used kettlebell swings as an alternative to standard sprint intervals.

The 2-arm Kettlebell swing is one of the best exercises for developing the often neglected posterior chain muscles – the muscles of your hamstrings, glutes & low back.  These are muscles that are usually forgotten during “regular” gym weight training because the general population loves training mirror muscles – the muscles in front of their bodies that they can see in the mirror.

I can't stress enough how important it is to have a strong posterior chain.  In addition to the health benefits of having strong glutes, hamstrings & low back (you'll have less back pain & better posture), those muscles are responsible for almost all strength and explosive athletic movements like lifting, sprinting, jumping and throwing.

Being strong in that area of your body could mean the difference between being able to cart a wheel-barrel out of the back yard with no problem or spending 2 weeks at the chiropractor's office for regular treatments because your back “went out” on you.

Master & learn the 2-arm kettlebell swing.  You'll find that it'll be a great tool to add to your training arsenal.  Check the video out below for a quick tutorial…

Welcome to the Revolution!

-Chris Lopez, CTT

P.S. Have you started your TT KB Revolution Workouts yet?

=>Get started with the TT KB Revolution HERE


  • Reply September 17, 2009


    Do you recommend a particular kind and size of kettlebell?


    • Reply September 17, 2009

      Chris Lopez, CSCS, CTT

      Hi Angie

      It really does depend on your lifting experience and if you’ve worked with kettlebells before. The general recommendation is that women should start with an 8-12kg bell and men with a 16-20kg.

      I hope that helps. Please let me know if you have any more questions.


      • Reply September 24, 2009

        Mason Rudolph

        I am a personal trainer in would like to incorporate this with my clients workouts. How do you suggest I begin.

        • Reply September 27, 2009

          Chris Lopez, CSCS, CTT

          Hi Mason

          I’d suggest you teach your clients the basics of ab bracing, being hip-dominant in their squatting and deadlifting movements and really teaching them how to use their hips and glutes.

          After that, the best exercise to introduce would be the 2-arm kb swing and the military press.


  • Reply October 5, 2009


    hi chris
    about your weight-advice: i have been experimenting last months with kettlebells for myself and other elder persons. i must say it works good but i could happily buy some 4kg kettlebells in the netherlands. higher weights gave problems both in the back and the shoulders. so please change your advice from 16kg for men. allow more flexibility depending on physical possibilities and age.
    kind regards


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