The two-way kettlebell swing is an exercise that alternates a chest-height kettlebell swing (sometimes called a "Russian" or "hardstyle" swing) with an overhead kettlebell swing (sometimes called an "American" swing). Both swing variations work many of the same muscles, such as the hamstrings, glutes, and core, but because the weight must travel farther in the overhead swing, it's slightly more metabolically demanding and works the upper back and shoulders more. This combo can be performed for time or reps and works especially well in circuit-style or full-body training. If you can't perform the overhead swing without lower back or shoulder pain, just perform the chest-height swing.
Trains hip, glute, and core strength
Intense cardiovascular challenge and calorie burn
The greater range of motion allows you to boost the training effect of a lighter weight