Kettlebell swings with two hands are a powerful basic technique for developing the strength and endurance of the muscles of the legs and back of an athlete. The exercise is usually used by athletes whose training is associated with a large load on the hips. Most often – in crossfit and weightlifting.
In addition, kettlebell swings help to develop the correct technique for moving the hip joint. Which, in turn, makes it easier to master exercises such as barbell lifts and weighted squats.
Muscular atlas

In the process of work, the buttocks and hip flexor muscles are strengthened, the shoulder girdle is fully worked out. An additional load is received by the muscle group of the shoulder girdle, back, lower back and abdomen, hands.
Basic equipment: kettlebell.
Heavy weights should be lifted with both hands, then the load on the body will be uniform. Beginners are not recommended to use heavy weights in their workouts. To begin with, you should work out the technique with small weights, only gradually increasing them.
Execution technique

Safety from injury to muscle tissues, joints and spine depends on compliance with the technique.
Starting position:
Put the weight on the floor, and stand behind the projectile yourself. Place the feet slightly wider than the shoulder girdle, the emphasis is on the heels, the legs are bent at the knee joint, the buttocks are slightly laid back. Keep your body straight while doing this. All movements (from beginning to end) are performed by the effort of the hip joint.
To properly swing kettlebells with both hands, do the following:
Keeping your back straight, lift the projectile off the floor.
Perform a small backswing. At the same time, your torso should be parallel to the floor below.
Make a jerk – transfer the weight to the toes (but do not stand on the toes), bend your legs slightly at the knee joint and bring them forward.
Lifting the kettlebell up is done by moving the pelvis and buttocks.
As soon as the kettlebell has reached the top (shoulder girdle), it must again lower for the next swing.
Kettlebell swings are performed not due to the active work of the hands, but from the effort of the hip joint, that is, the gluteal muscles and hips.
Alternative variations

Kettlebell swings are performed both with two hands and with one hand – alternately or with interceptions.
Kettlebell lifting should not be performed in two cases – the presence of pain in the lumbar region and trauma to the hip joint, hands or shoulder girdle.
Key Recommendations

To achieve the maximum effect, you must follow the execution technique. Follow our recommendations:
Do not lift the weight above you, only to shoulder level.
The movement of the weight occurs along the trajectory of the arc.
The back, both at the bottom and at the top point, should not bend / unbend.
The pelvis moves forward / backward.
The gluteal muscles are in tension all the time. They can only be slightly relaxed at the top.
The feet are firmly pressed to the floor, no rises on the toes.
In the lower position, the kettlebell is located in the groin area, and in no case does it fall below the knees.
Control your movements and do not use your neck.