Double Dumbbell Swings

The double dumbbell swing is an alternative for the regular kettlebell swings. Although the regular kettlebell swings are a great exercise (especially for the posterior chain) it can be bothersome for people that have low back issues. The hip hinge is what make KB swings a great exercise since it allows for powerful hip extension. However, the same reason it makes it a good exercise is also the same reason it can be bothersome for people that have low back issues. In regular KB swings, your glutes, hamstrings and low back (or posterior chain) bear the force of the swing when the weight swings back between the legs. Once the momentum stops, your glutes, hamstrings and low back (or posterior chain) has to generate the force to start the swing again. This is repeated over and over, which is why the KB swing is one of the best hip hinge and hip extension exercise (or posterior chain exercise) there is. However, like many ballistic exercises there are drawbacks, and in this case the strain put on your low back is a definite negative. If you suffer from low back issues already, KB swings can further irritate or injure your low back. For this reason the double dumbbell swing can be a good alternative.
The double dumbbell swing takes the excessive strain off of your low back along with your hamstrings and glutes. A simple change in how the weight is swung changes which muscles are activated. The weight being carried by the arms allows the force and momentum of the weight to be placed on the arms, shoulders and upper back rather than the posterior chain. That's also the negative, since it changes the force being placed on the posterior chain. So in one way it changes the essence of the exercise. However, you can focus the force of the swing being generated by the hip extension. In order to do so, you'll need to really focus on squeezing your glutes and hamstrings as you swing the weight up. This has to be done consciously... unlike the regular KB swings where hip extension to generate the swing is much easier done with less conscious effort. However, if you concentrate on generating the force of the swing via the hip extension and less from the arms, this alternative can be a good safe alternative (especially for your low back) to the regular KB swings.