Two-Handed Kettlebell Exercises

The kettlebell is a Russian exercise tool that has become popular worldwide. Resembling a small boat anchor with a handle, the kettlebell is an adaptable tool that can build strength quickly. Using two-arm kettlebell techniques can help build up strength in your arms quickly and efficiently.

  1. Two-Handed Swing

    • The two-handed swing will work your arms, shoulders, hips and legs. Stand with your feet slightly wider than shoulder width. Turn your feet at 45-degree angles. Squat down with your back straight. Grab the kettlebell with both hands. Swing the bell backwards between your legs and then up to your chest. Use your hips, legs and buttock muscles to propel the kettlebell. Your arms should be straight at the top of your swing. Repeat this motion 10 to 20 times for a full workout.

    Squats

    • Squats are extremely efficient exercises, and two handed kettlebell squats will work even more efficiently. Stand up straight with your feet shoulder width apart. The kettlebell should be between your legs. Bend down to pick it up with both hands. Hold it between your legs at your arms full reach. Slowly bend your knees to lower your body. Keep your back straight. Don't go all the way to the ground. The kettelbell should be close to the ground without touching. Carefully straighten your knees back out to full standing. Repeat this exercise 10 to 20 times.

    Kettlebell Pull Throughs

    • Kettlebell pull-throughs generally will use two kettlebells instead of one. You can use one kettlebell if you like, but make sure you hold it with both hands. Your feet should be slightly wider than shoulder-width with the kettlebells between your legs. Grab the handle, and stay slightly bent over. Start swinging the kettlebells between your legs from front to back. Keep your arms straight. You should resemble a pendulum or the ticking arm of a clock. Use your hips and legs to propel the kettlebells, and repeat this exercise 10 to 20 times. This exercise will help build your arms, legs and hips.

    Torso Twist

    • The torso twist will work the flexibility of your waist and the strength in your arms. Take your kettlebells and hold one in each hand. Hold them at shoulder height. Carefully twist your waist as far as you can to the right. Once you are fully to the right, extend your arms fully while holding the kettlebells. Twist your waist to the left while holding the kettlebells straight out. Once you get to the left, bring the kettlebells back to shoulder height, and twist back to the right. Repeat this exercise a total of 10 to 20 times for maximum efficiency.