Grab two kettle bells of equal weight and get ready for some doublekettlebell swings. Years ago when Strong first FIRST started their kettle bell certifications, we were taught and told to train doublekettlebell everything.
Testing standards have since changed to reflect single AND doublekettlebell drills (you can read more about those testing standards here), but much of the reasoning behind the doublekettlebellswing tests were based on a number of awesome things about this lift (and truthfully I miss the doublekettlebell testing standard, but I’ll leave that to the Master SFG’s to program moving forward). You can get a lot of grip training done with complicated climbing routines or you could grab two kettles and get to swinging for 15 minutes.
You’ll have to hold your weights fairly tightly get through each set, and this will also feed into a more power in your lats too (details in the video below). Now, let’s say you grab a pair of kettle bells at 12kgs a piece and complete the exact same interval of 30/30 for that same 10 minutes.
Instructor Note: A common objection I get to this remark is “why not just use a heavier, single kettle bell. For the reasons above, the double swing poses a slightly more significant challenge to your grip, and I have found that there is a higher amount of exertion specific to the double swing than just your usual heavy kettlebellswing.
The first time I ever dabbled into kettle bell complexes was back in 2015, when I studied Geoff Expert everything. The first complex I ever tried from his kettle bell muscle program contained 5 swings, 5 cleans and presses, 5 snatches, 5 front squats.
Doublekettlebell training (especially when you get into complexes) will require you to breathe deeply to keep up with the demands of your lifts. This is an AWESOME way to increase your cardiovascular conditioning IN MINUTES without having to beat your body up on a treadmill for a number of hours.
Grab two kettle bells and perform the following ladder using the double swing and double press for all your strength and conditioning needs. See yin this Friday for a unique body weight and kettle bell challenge that will have you leveling up even more strength, conditioning, and power.
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. 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. Lower to a partial or half squat upon releasing 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).
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The doublekettlebellswing is the foundation of the entire Turbo Charged Kettle bells series. Once the foundations are in place, it’s time to generate new enthusiasm around your strength training by focusing on new skills for incredible progress.
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.
Kettle bell STRONG!’s goal is to get you brutally strong with a pair of kettle bells and one expertly executed exercise: the Clean and Press. 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. For Women: Press one third 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.
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. In today’s world we spend the majority of our days doing things in front of us with terrible posture.
Cubicles) for hours at a time not moving and making the front of our body even tighter. If You’re Not Doing The Kettle bell Swing, You’re Destined To Stay Fat, Tight & Weak For The Rest Of Your Life!
This overuse of the muscles on the front side of our bodies is called “anterior dominance” and it is plaguing our society. Anterior dominance results in imbalances in our muscles causing us to move and perform at sub-optimal levels.
And because of our terrible posture — because our anterior muscles are shortened and tight pulling us forward — we give the illusion of being weak and unconfident as opposed to standing erect with our chins up. It’s no wonder that we’re generally unhealthy compared to previous generations that didn’t live a convenience lifestyle in this information age.
And there is one exercise — that if you incorporate it into your daily routine — can easily combat the ill effects of anterior dominance and the Western Lifestyle. FrequencyExercise TypeIntensityRepetitionsRest up to 7x per week strength training high intensity varies by workout varies by workout Once labelled “hard core”, kettle bells are now popping up in every gym, garage and backyard because of their portability and reputation for fast results.
Go into any gym and you’ll see inexperienced exercisers turning a swing into a front squat and shoulder raise exercise further tightening our hips, quads, chest and shoulders and just adding to the anterior dominance issue that I told you about above. A hip hinge — like a dead lift movement — forces you to use those posterior chain muscles to move the kettle bell.
It will allow you to loosen your tight hips and strengthen your butt so that you’ll develop the rear end of an athlete. It will bulletproof your low back by creating an armored brace around your midsection, and it will get rid of that paunchy gut.
“If You’re Not Doing The Hard style KettlebellSwing, You’re Destined To Stay Fat, Tight & Weak For The Rest Of Your Life!” As opposed to starting your set of swings from the standing position like how you see most amateurs do it, the hike pass allows you to overstretch your lats — a powerful muscle in your upper body with a direct relationship with your glutes — and get more “juice” out of your swing.
Push your hips back keeping your butt high and bend your knees slightly. Always making sure your shoulders stay above the level of your hips, “hike pass” the kettle bell through your knees by contracting your lats.
When you push your hips back keeping your butt high and your shins vertical, you are hinging. This is good because most people today are hip flexor and quad dominant (your anterior muscles), so learning how to load and use your posterior chain creates a natural balance between front and back that will help in preventing knee and hip issues.
Imagine that you are growing roots through your feet and grab the ground with your entire foot. Getting proper instruction from an expert so that you can MASTER THE KETTLEBELLSWING is the best thing that you can do for your training regardless of your goal.
If you want to build strength, kettle bell swings will forge a grip of steel and will add pounds to your dead lift & squat. If you want to boost your athleticism, kettle bell swings will make you more powerful and add height to your jump and shave seconds off your sprints.
If you want to pack on muscle, swinging a heavy kettle bell will build an intimidating upper back & set of shoulders. And if you want to shed body fat, swings will incinerate blubber like butter melting in an iron pan.
Level 9 Valued Member Elite Certified Instructor Yes I’ve tried the doublekettlebellswing but for some reason I specifically don’t feel the same engagement as the other two.
Level 9 Valued Member Elite Certified Instructor Yes I’ve tried the doublekettlebellswing but for some reason I specifically don’t feel the same engagement as the other two.
I think most people get more bang for the buck from 2H swings IF they are loaded properly. The average person in the gym is swinging too light of a kettle bell to get anything except conditioning out of it.
The exception would be an ongoing program like SAS -- if progress is good, the 1H swing can provide more stimulus overall. I think most people get more bang for the buck from 2H swings IF they are loaded properly.
The average person in the gym is swinging too light of a kettle bell to get anything except conditioning out of it. The exception would be an ongoing program like SAS -- if progress is good, the 1H swing can provide more stimulus overall.
One hand swing provides more of a challenge to the grip (Just) and anti rotation. If you're getting anti rotation and grip training elsewhere (e.g. TGU, chin ups) two hand might be a good choice, just depends on
Looking for the minimalist option less equipment method and the only equipment I have are kettle bells, jump rope, pull up bar. Are lighter one arm swings better than heavy two arm swings? Pavel makes it clear in Kettle bell Simple and Sinister that the one-arm swing is the first choice for SAS.
It's not that the others don't have benefits — of course they do — but for most purposes, you'll be better served by keeping your focus on that version of the swing. Personal observation: 5 snatches will send the heart rate higher than 10 two arm swings with the same weight.
I haven't checked, but I suspect the case will be similar with one arm swings, simply because the amplitude of the snatch is longer.