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Glutes · Advanced

Dual Kettlebell Swing to Press

Advanced double-kettlebell sequence linking a hip-driven swing, soft rack catch, and controlled overhead press.

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Dual Kettlebell Swing to Press demonstration

Exercise overview

Training details

GlutesHamstringsShouldersTricepsAbs

Equipment

Kettlebell

Sets × reps

4 × 5

Rest

2 min

How to perform it

Step-by-step instructions

  1. 01Set two kettlebells in front of you, grip them securely, and hike them back between your legs from a strong hinge.
  2. 02Drive your hips forward to swing both bells upward while keeping your arms relaxed.
  3. 03Guide the bells into a soft double-rack catch at the shoulders rather than letting them crash onto your forearms.
  4. 04Brace your trunk and press both kettlebells overhead to controlled elbow lockout.
  5. 05Lower the bells to the rack, then guide them into the next backswing or set them down safely.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionKettlebell SwingRelated variationKettlebell Dead Stop SwingRelated variationAlternating-Hand Kettlebell SwingRelated variationBanded Kettlebell Russian Swing

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteKettlebell Hang Power CleanComparable substituteDumbbell CleanComparable substituteAmerican Dumbbell Swing

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