One of the most common causes is not that muscles aren’t working correctly, but rather that they are merely delayed in coming on at the right time. Consider the Japanese tea ceremony, or the work of a master calligrapher to create the perfect brush stroke and capture the true essence of the word.
They said that sooner or later barbell quick lifts just stop making you feel good, and dead lifts and kettle bells are a better way to achieve the same effect. Maybe, like me, you’ve got a lower body injury that has permanently changed your ability to train off the floor.
Maybe you’ve got some shoulder stuff going on and locking your hands in place on a bar upsets them. Whatever the case may be, there are ways to use kettle bells to get the same effect as you’d get from a bar, without many of the potential injury flare-ups you’d normally have.
The doublekettlebellclean is a perfect place to start the journey into using kettle bells to replace the bar. The reason for this is that people are often inclined to try to yank the bell into place with the clean, whereas they can’t do this with the snatch.
(Incidentally, this is one of my problems with the American swing as people will have a weak hinge and extension pattern and then rely on yanking the bell into place rather than drive it into place through the force of hip extension.) (This is actually quite similar to the barbell clean where you want arms loose and hippy, but the body locked tight and braced).
The elbow flexors are forced to quickly decelerate the bells on the drop — as anyone who has done repetitive snatches or cleans will tell you after they experience Does in the biceps the day after. Add in a double dose of weight for the swing and hip hinge portion of the lift, and we’ve got a very effective lift that won’t aggravate wrists, shoulders, or lower body issues.
Here’s what Kelly Sterrett has to say about creating torque at the shoulder, “… keep your elbows in … elbow pits forward … When you add rotation, it takes up all the capsular slack within the socket, making the joint very tight and stable.” Imagine trying to hold a towel between your upper arms and your rib cage — really keep them glued in.
For men, you’ll be able to get your hands reasonably close together, almost touching, while still keeping your braced plank position with shoulders packed down and back. For women, you’ll need to go a little wider — the Russians have long believed that resting kettle bells on the breasts is unhealthy.
The starting point is tensed glutes, as if trying to hold a credit card there. Next time we’ll look at the doublekettlebell high pull — one of my favorites yet one that often makes people feel uncoordinated.
The KettlebellClean takes the kettle bell from the floor and into the racked position, on the chest, in one fluid motion. From this racked position you can then: Press, Lunge, Squat, Clean again, Dance a jig or just rest.
Activates most muscles in the body Can be very cardiovascular if repeated correctly Is great for fat loss due to all the muscles conditioned Develops strong and explosive hips for sports Has a great hormonal response if performed with a heavier kettle bell Can be used as a segue into so many other kettle bell exercises The KB Clean hits most of the muscles of the body making it a huge fat burning and strength building exercise.
The clean is based off the dead lift movement pattern so just like the Swing and Snatch it works heavily into the back of the body, posterior chain, making it a great counterbalance to all the sitting many of us do each day. It is that explosive little HIP SNAP that sends the kettle bell up and on its way to the chest.
Keep the kettle bell close to the body and send it up in a straight line. Imagine clenching a large book under your armpit and then zipping up your jacket
Ensure the thumb is pointing backwards Load the rear of the body by driving from the heels Keep the bell close as if facing a wall Snap the hips and don’t use the arm Keep the abs tight and don’t lean backwards Rotate the arm around the bell and not the other way around The bell moves up and down in a vertical path Engage the Lat muscle by squeezing the armpit at the top of the move Keep it smooth and do not bang the arm If the kettle bell bruising your wrist then you need to buy a better kettle bell Stopping the kettle bell in the hang position takes away the muscles' elasticity energy and makes the exercise more challenging.
You can practice performing this one arm kettlebellclean by facing a wall to restrict the swinging or looping movement that often happens with beginners. Practice workout: progress to 60 seconds on each side before changing hands.
The natural progression on from the KB clean exercises is the single arm kettlebellclean and press. Make sure there is a natural pause between the kettle bell clean and the kettle bell overhead press.
You can also use the kettle bell overhead push press or the slightly more complicated kettlebellclean and jerk from the racked position too. Kettle bell Bottoms Upholding Position kettle bell bottoms ups clean forces you to master good body alignment and accurate kettlebellclean technique.
The movement starts with the standard single arm hang clean but then the kettle bell is flipped upside down in the top position. The kettle bell clean, squat and press is a very demanding single arm kettle bell complex that gets a huge amount of muscle activation as well as cardio benefits in one set of movements.
As with the KB clean and press it is important to distinguish between the different exercises and not rush from one to the next making technical mistakes. Practice workout: progress to 60 seconds on each side before changing hands.
I really like the kettle bell single leg clean because it forces great technique naturally. The kettle bell single leg clean nicely connects the body’s natural sling system from hip to opposite shoulder, excellent for sports and more functional training.
If you have a weakness with the kettle bell in your left-hand then you may want to practice that same side for the single leg dead lift and also Turkish get up. It is important to keep the chest up as you lunge to avoid overusing the stabilizers in the lower back.
The major difference with the doublekettlebell power clean is that the feet need to be slightly wider to allow for two kettle bells. The straight forward handles is recommended more for the beginner because it uses less rotation when taking the kettle bell up into the racked position on the chest.
Here we take the doublekettlebell power clean exercise and add a pressing movement. Women should start with a 8 kg or 12 kg (25lbs), although I have female clients that clean 16 kg and 20 kg (44lbs) kettle bells, as I mentioned the strength comes from the hips not the arms.
The Clean is an important full body kettle bell exercise that can be used by itself or as part of a more complex sequence. You should master the dead lift and swing before attempting the clean as they all come from the all important hip hinge.
Start with the basic hang or kettle bell dead clean above before progressing on to the more complex variations of the movement. The KettlebellClean hits most of the muscles of the body making it a huge fat burning and strength building exercise.
Most of the kettle bell exercises activate a lot of muscles simultaneously making it a huge fat burning way of working out. Written some seven years ago by Geoff Expert, former Strongest Certified MasterInstructor, Kettle bell STRONG!
From SFG II candidates and strength aficionados to individuals who simply prefer doublekettlebell training, we get many questions. Given what we’ve learned about mitochondrial functioning since its original release, are the skills and programs still valid?
Brett Jones, Strongest’s Director of Education, asked me to write an overview of Kettle bell STRONG! I was promoted to Master ROC in early 2010, just before the release of my book, Kettle bell Muscle.
When Pavel formed Strongest, I followed and was a Strongest Certified Master Instructor until 2014, when I stepped down for personal reasons—to devote more time to my growing family, because I had returned to school full-time, and to grow another business. In April 2016, completely burned out from the fitness industry, I retired.
My athletic background is college wrestling and Olympic-style weightlifting—I was a state champion and National Championship qualifier in O-Lifting. And of my 30-year lifting history, I spent most of the first 20 recovering and working around some pretty major orthopedic injuries—broken bones, dislocations, compressed nerve roots, cartilage damage—that sort of thing.
Within the greater kettle bell community, I was best known for my strength and fat loss programming. In contrast, wrestling is a power-endurance sport—explosive movements like takedowns followed by lulls in the action, like riding time.
A wrestler must train to overcome the effects of hydrogen ion and lactic acid accumulation. So my programming for performance has always been geared toward maximum force production and minimizing fatigue, regardless of the goal.
Is that you can get brutally strong with one pair of kettle bells by repeatedly performing one compound exercise well—the Clean and Press. The first is an 8 to 12-week block that trains your strength, based upon your 4 repetition maximum (RM), keeping the number of repetitions low—between 1 and 3—and the number of sets high.
Both are designed to make your old 4RM starting weight feel like a toy. This does start to get mildly glycolysis, but if you choose the “Slow and Steady,” it is not intolerably so.
Your body adapts very well, and those who stick with it are rewarded with the “Holy Grail” of strength training—more muscle mass, increased strength levels, and (usually) lower body fat levels—though this will be strongly influenced by dietary choices. This is achieved in around ninety minutes per week, regardless of age or training experience.
The majority of folks opt for the “Slow and Steady” for this reason. The third and final phase is a 5 to 8-week program that capitalizes on all the work you’ve done to date, and is focused on fat loss.
In fact, most people stop after the “Slow and Steady” and start over, using heavier kettle bells, with their leaner, more muscular bodies. It’s a conditioning program meant to be performed using the Double Swing.
This is because the Double Swing is very low-skill compared to the Doublespeak and Press, and has a much shorter stroke, so less can go wrong. And how should you use the “Strong!” and “One” programs if your main focus is anti-glycolitic training (AGT)?
However, if AGT is your primary training focus, there are two easy ways to make the program work for you: Stay with the first phase of the program and recycle it with a heavier pair of kettle bells.
Double or even triple the prescribed work sets over the course of time and use it as a pure A+A program. First, in light of the insights learned in and from Strong Endurance, the “One” program can truly be considered a glycolysis peaking program—and a longer one at that.
Second, in order to modify it for AGT purposes, since it’s already on a one-minute clock, I’d turn it into a low-rep Mom program, extending the duration of the program to build mitochondrial density. Third, once you’ve built up significant “anti-acid” capacity using AGT protocols, then bolt on the original version for a peaking cycle.
If you’d like to mix the two training strategies and lean towards the AGT side, I recommend the following: Do the first phase of “Strong!.” Then, double or triple the volume and continue running the cycle, making it a true A+A program.
Then, you will have built enough capacity to survive the “Short Course”—so run that as a 4-week cycle. Then, if you’re up for it, you should be fully prepared to run the last fat loss program.
The “2020” AGT-friendly variation would simply alternate different cycles of “Strong!” and “One:” 8 weeks of the first phase of “Strong!” followed by 8 to 12 weeks of “One,” modified to a low-rep Mom program. For Men: Hold half of your body weight with a pair of kettle bells in the rack position for 30s minimum.
For Women: Hold a third of your body weight with a pair of kettle bells in the rack position for 30s minimum. For Men: Press half of your body weight with a pair of kettle bells at least once.
Use a pair of kettle bells you can press 5 times, but would struggle to get 6 reps with. Perform one clean, followed by the prescribed number of presses.
Session # 3: Perform a Rep Max (RM)* with the same pair of kettle bells you’ve been using. Session # 3: Perform a Rep Max (RM)* with the same pair of kettle bells you’ve been using.
Rest as much as necessary between sets to get the prescribed reps. Do light mobility work or walk on non-training days, but nothing else. Sags can also master how to perform and teach doublekettlebell skills by attending their Strongest SFG Level II instructor certification.
Our most recent program at Queensland Kettle bells has included a lot of floor presses, with good reason. With August upon us, members of the Strongest community from the New York City area and elsewhere have already begun t...
He’s been in the strength & fitness industry since 1993 and has worked as a personal trainer, Division 1 strength and conditioning coach (Rutgers University), a personal training business owner, and an education provider. He has trained people from all walks of life, from middle school athletes, to military special operators, to arthritic grandmothers in their 70s.
ULTRA, Kettle bell STRONG!, The Olympic Rapid Fat Loss Program, Six Pack Abs 365, The Permanent Weight Loss Solution, and Pressing RESET: Original Strength Reloaded. Geoff has presented workshops on advanced kettle bell training, body maintenance and restoration, and Olympic lifting all over the world, including the US, Europe, SE Asia, and Australia.
Geoff currently trains clients online and lives in Colorado with his beautiful wife and his two children who are growing like sunflowers.