Double Arm Swing Squats

Exercise Tips

  • Do not lift with your neck
  • Keep your back flat the entire time
  • Control the weight on the way down, do not swing it

Double Arm Swing Squats

This exercise targets the front of your shoulders and provides a moderate cardio benefit. It also works your legs and glutes.

Muscle Group

Anterior Deltoids (Front Shoulders), Quadriceps (Quads), Hamstrings, Gluteals (Glutes)


1 Day a Week to
3 Days a Week



Cardiovascular Benefit


Muscle Group: Anterior Deltoids (Front Shoulders), Quadriceps (Quads), Hamstrings, Gluteals (Glutes)

Equipment: Kettlebell

Minimum Frequency: 1 Day a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Moderate

Exercise Category: Kettlebell Shoulders

Starting Position: Stand with your feet shoulder width apart, toes pointing forward. Hold a kettlebell by the handle with both hands with an overhand grip, palms facing you. Squat down like you are going to sit on a chair, positioning the kettlebell between your legs and slightly behind your knees.

  1. 1 Exhaling, swing the kettlebell up to eye level, keeping your arms fully extended the entire time.
  2. 2 Inhale and slowly lower your arms back down to starting position.
  3. 3 Repeat this exercise until you have completed all repetitions for the set.

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