Kettlebell Two Arm Swing Catch

Stand

Squat

Execute a full two-arm swing to chest height before releasing

Release the handle at the peak â€” do not throw it forward or away

Rotate your wrists quickly and point bent elbows downward to receive

Catch the KB softly by absorbing with bent elbows and hinging at the hips

Re-grip and flow directly into the next swing without pausing

Instructions

Step-by-step technique

Begin with a two-arm kettlebell swing: feet hip-width apart, KB between feet.

Hike the KB back and snap your hips forward to swing it to chest height.

At the peak of the swing, release your grip from the handle.

Instantly rotate both wrists inward so your palms face up and elbows bend down.

As the KB begins to descend, catch it from below â€” absorbing with soft elbows.

Re-grip the handle as you hinge your hips back for the next swing.

Flow each catch directly into the next rep without pausing at the bottom.

Keep your core braced and spine neutral throughout.