Move · Videos · Technique · 6 min

Kettlebell Two-Hand Swing for Beginners

Kettlebell Two-Hand Swing for Beginners — video by Mark Wildman Play · 5:59

Video by Mark Wildman on YouTube · Open on YouTube

A kettlebell coach teaches the basic two-hand swing as a hip-powered move, building from the kettlebell deadlift setup, with a simple every-minute practice plan for learning it.

  • 6 min
  • Beginner
  • Low impact (no jumping)
  • kettlebell
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Step by step 6

Tap a time to watch that step in the video.

  1. Deadlift set-up: feet shoulder-width, hands in hip creases, push hips back with weight in heels, then stand tall. 0:34
  2. Swing: step back 12–18 inches, hike the bell back between your legs, then stand and snap the hips. 1:01
  3. The top: straight legs, heels down, glutes squeezed, tailbone tucked and ribs pulled down; practise it standing. 1:56
  4. Put it together: lats engaged, push the hips back and snap to stand, then set the bell down with control. 3:10
  5. At the bottom your tailbone stays below your chest, eyes ahead; the legs do the work, not the shoulders. 3:50
  6. Practice plan: every minute on the minute for 10 minutes, about six swings, one focus point each minute. 4:40

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 between your legs with weight in your heels, then snap the hips to stand
  • At the top lock the knees, squeeze glutes, tuck the tailbone and pull ribs down
  • Let the hips do the work; the arms only guide the bell

What it works

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Lower back takes loadholding the back braced through swings
  • Hips takes loadkettlebell swings, snapping the hips
  • Wrists & hands movesgripping the kettlebell
  • Knees movesknees bend a little then lock out

Easier option from the coach: Starts from the kettlebell deadlift; six reps a minute, setting the bell down between sets

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 Mark Wildman; 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