Published September 25, 2018

How To Properly Perform Hand-to-Hand Kettlebell Swings


For this month's Technique Tuesday, we're showing you how to properly perform hand-to-hand kettlebell swings.  Once you've mastered the standard swing, try this more advanced movement to test your skills.

Fhitting Room trainers Melody and Tara are here to show you how! As with any movement involving equipment, it's important to follow the steps exactly as shown in order to prevent injury. When performed correctly, hand-to-hand kettlebell swings work several muscle groups, including your hamstrings, glutes, quads, core, and forearms. The hand-to-hand swing boasts the same benefits as standard two-hand swing, with the added benefit of a rotational element that works the core muscles.

At the starting position, begin the move in a deep squat with one hand resting on the bell. Your other hand will need to be close by to catch the bell at the top of the swing, so be sure to keep your second hand next to the bell.

Make sure you don't round your back and keep your hips low at the start of the movement. Your weight should start in your heels, so be sure not to shift your weight forward when reaching for the kettlebell. That second hand should not rest on the body. You'll need it sooner than you think!

Notice how Tara performs the hand-to-hand swing in real time. She hikes the kettlebell high into her inner thigh, while hinging at the hips. When performing this move, make sure to keep your hips square and high at the top of the swing. Your gaze should follow the bell throughout the entire movement so you never lose track of where it's headed.

One common mistake people often make when first learning the hand-to-hand swing is not knowing when to switch hands. This should always be done at the top of the movement when the kettlebell swings up in front of you. Make sure to keep an even, steady pace in order to prevent switching hands too late. You should never switch hands when the bell is between your legs; this could lead to a lower back injury.

Want to master more movements with Mel and Tara? Take class with them every Friday at 4:30 and 5:30pm at Fhitting Room's Upper West Side studio!