Two-hand Kettlebell Swing Once again, stand with the bell out in front of you. Hike the bell back like a football between your legs while maintaining the lower-back arch and also hinging at the hips. The swing is more like a hip hike rather than a squat so it places more of an emphasis on the glutes and hamstrings. When swinging, the bell should just clear your crotch and not come too close to the ground. Coming out of the deep hike is followed by an explosive hip snap with your knees locking out at the top of the motion. Be sure to keep the neck of bell in a neutral position during the swing and your heels should always stay glued to the floor. Your shoulders should remain squared and your arms relaxed while swinging—let your hips do the driving. The highest point of the swing should have the bell at hip or chest height, no higher. Control the swing on the descent.