Performing the doublekettlebellswing generates massive power through your hips, glutes, and legs. With an emphasis on the development of your hamstrings, glutes, and lower back, the double swing not only helps prevent injuries long term, but it also enables you to perform other lifts and athletic activities with greater ease by centering in on the core of athleticism.
Then stand up explosively by squeezing your butt cheeks together hard to pull your hips forward. Stand strong at the top of the swing by grinding your feet through the ground, bracing your abs as if preparing to get punched in the gut, and pressing your shoulders down away from your ears to keep your body integrated as a complete unit.
Like the other doublekettlebell exercises, the double swing requires a wider stance than the single kettle bell movements. For this reason, you’ll need plenty of practice with two kettle bells before moving on to heavier weights.
Apply these introductory progressions slowly over time for long-term, sustainable impact, and stay tuned for the full 12-week Turbo Charged Kettle bells program. The program will take these basic progressions to the next level and integrate your skills with incredible strength and conditioning protocols.
The doublekettlebellswing is a variation of the kettlebellswing and a total body movement that primarily works the muscles of the posterior chain, emphasizing the hamstring complex. Kettlebellswing variations are an excellent starting point for those learning the hip hinge movement pattern.
Regardless, the doublekettlebellswing is a great exercise to incorporate into your workout program for general health purposes. Assume a hinged position with your knees slightly bent, kettle bell in both hands, chin tucked, and weight centered over your feet.
Drive the kettle bells back to the starting position by extending the hips, pushing through the floor, and keeping the arms straight. The swing should be a fairly explosive and snappy movement, the point is to generate hip extension as rapidly as possible followed by a subsequent contraction.
Your weight will obviously shift to your heels during the bottom portion of the exercise but you shouldn’t allow the toes to rise. 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. This is because the DoubleS wing is very low-skill compared to the Double Clean 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.
Everything you need to know about the “Strong!” program inside Kettle bell STRONG!, how to modify it to meet your anti-glycolitic training goals, the qualification criteria for starting the program, and two different ways to prepare yourself to meet those criteria so you can reap the benefits from the program itself. 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. Or if the kettle bell is heavy enough, can it be considered a shoulder workout (frontal raise)?
The kettlebellswing is a compound exercise, hitting several muscle groups at the same time: shoulders, core (lower back and abs), glutes, quads and hamstrings. To make this exercise recruit more shoulder muscle, the trainee should use a weight that’s heavier than what’s typically used in the kettlebellswing.
The traditional way of doing this is to stand with feet far apart, toes pointed out, arms hanging straight in front holding the bell. With a soft knee bend, the trainee swings the bell upward to shoulder level, then lowers it on the quick side, sometimes maintaining a near-vertical back, and sometimes flexing the trunk as the weight is lowered.
However, a variation is to let the kettle bell travel through the legs, in which case the trainee must bend at the trunk. The start position is with both arms hanging in front, each holding a bell, and the lower part of the forearms are crossed over each other.
Bring the weights up to at least shoulder height, even a bit higher. Using both arms in this trajectory right off the bat targets more shoulder muscle fiber (front and middle deltoid).
The crossed position at the start of each repetition increases the range of motion, and the use of two kettle bells adds more weight. Now, if the trainee uses a 2 pound (.9 kg) bell in each hand, this really isn’t going to be a weight increase.
Men can start with a 15 founder (6 kg) in each hand, then work their way up from there. Traditionally, the swing is momentum fueled by the hips and legs.
Thus, the trainee should lift more and not swing so much, and lower rather than let the weight fall. Do not point feet straight ahead, as this will cause the knee joint to inadequately track over the foot.
Add a slight or half squat upon lowering the kettle bells. While driving the bells through the legs, one can maintain a stiff-legged stance (more hamstring recruitment), or drop into a slight or half squat (more glute and quad activation).
If the trainee is up to it, they can raise the kettle bells high enough that the arms are almost vertical, still in that V shape. This will have a more ergonomic feel than if done with dumbbells, due to the way that the weight is distributed in a kettle bell.
Loop a tension band around the weights to add resistance (see link). Lorna Garrick has been covering medical, fitness and cybersecurity topics for many years, having written thousands of articles for print magazines and websites, including as a ghostwriter.