How to Do the Two-Handed Club Swing

The two-handed club swing is a hip hinge where you snap your hips forward and let the club swing up to chest height with both hands. It is similar to a kettlebell swing but the long club adds a leverage challenge for your grip and shoulders. It is a beginner-friendly way to learn the hinge with a club.

Hamstrings Glutes ClubsBeginner

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Two-Handed Club Swing, starting position

Muscles worked

Primary

Hamstrings
Glutes

Secondary

Forearms
Abs

How to do the Two-Handed Club Swing

1
Hold the club with both hands in front of your thighs and your feet shoulder-width apart.
2
Hinge your hips back and let the club swing between your legs.
3
Keep your back flat and your arms loose.
4
Snap your hips forward to swing the club to chest height.
5
Stand tall at the top with your glutes squeezed.
6
Let the club fall and hinge back to absorb it.
7
Repeat for your reps.

Form cues to remember

Hinge, don't squat
Snap your hips
Arms stay loose
Stand tall at the top

Common mistakes

Lifting with your arms

Let your hip snap drive the club and keep your arms relaxed.

Squatting the hinge

Push your hips back so your shins stay mostly vertical.

Leaning back at the top

Squeeze your glutes and finish tall with your ribs down.

Swinging too high

Stop at chest height so your hips drive the motion.

Sets and reps

Conditioning	6–8 rounds of 30 seconds of work and 30 seconds of rest
Strength	3–4 sets of 10–15 reps, 90 seconds rest

Learn the hinge first, since a rounded back under a swinging load can irritate your lower back. Use a light club and plenty of space.

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