Move · Videos · Technique · 3 min

Kettlebell Swing Basics: Two-Hand and One-Arm, Plus Common Faults

Kettlebell Swing Basics: Two-Hand and One-Arm, Plus Common Faults — video by StrongFirst Play · 3:10

Video by StrongFirst on YouTube · Open on YouTube

Senior StrongFirst instructors show how to start the swing from a hip hinge with a pendulum hike, build to the two-hand and then one-arm swing, and fix two common faults: squatting the swing and leaning back too far at the top.

  • 3 min
  • Beginner
  • Low impact (no jumping)
  • kettlebell
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Step by step 5

Tap a time to watch that step in the video.

  1. Hinge and hike: hold a hip hinge and use your lats to hike the bell back between your legs in a pendulum swing. 0:06
  2. Two-hand swing: stand tall at the top, glutes squeezed and abs braced, letting the bell float to chest height. 0:34
  3. One-arm swing: keep the shoulders square at the top; breathe in through the nose on the hike, out as it rises. 1:02
  4. Fault: the squatty swing, with too much knee bend; fix it by hinging back from the hips instead. 1:48
  5. Fault: leaning back at the top; brace your abs as if taking a punch so you finish straight and tall. 2:26

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Hike the bell back from a hip hinge rather than bending deep at the knees
  • At the top stand tall, squeeze your glutes and brace your abs as if taking a punch
  • Breathe in through the nose as the bell goes back and out as it rises

What it works

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Joints it uses 2 takes load

  • Lower back takes loadtwo-hand and one-arm swings
  • Hips takes loadpendulum hikes, two-hand and one-arm swings
  • Shoulders movesbell floats to chest height
  • Wrists & hands movesgrip on the swinging bell
  • Knees movessoft knees in the hinge

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by StrongFirst; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety