The most “TRANSFORMATIVE” LEVEL 4 kettlebell exercise(s)? (10 REASONS)
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- čas přidán 5. 06. 2023
- People often ask me what I think are the BEST kettlebell exercises to do.
In my last email I said the Top 3 LEVEL 4 exercises were the Double Front Squat (DFSQ), the Double Clean (DCL), and the Double Military Press (DMP).
And that’s because they form the “Foundation” of the LEVEL 4 exercises. And from there, you’ll have a “base” from which to build and launch the other, more advanced double KB exercises like the Push Press, Snatch, and Jerk.
But if you asked me, what are the most “accessible” and therefore the most “Transformative,” LEVEL 4 exercises, ones that pretty much anyone with single KB proficiency can do, especially if they have ankle or knee or even some hip issues from a rough and tumble lifestyle in their younger days…
I’d go with the Double Clean + Press (DC+P).
While it’s true that the original Soviet/Russian research was done on the Double Clean + Jerk, I’ve found that most Westerners, especially Americans, don’t have the thoracic spine mobility and shoulder stability for the Jerk.
Nor do they have the patience to get them in order to reap the benefits of the Jerk.
But most guys (and ladies) can get enough to press a pair of KBs overhead.
So, that’s why the DC+P instead of the DC+J.
Here’s 10 reasons I believe the DC+P is the most “Transformative” LEVEL 4 exercises you can do (if you’re not going to or can’t perform the DFSQ):
[1] The Clean teaches you how to absorb shock, which recruits more muscle fibers (via isometric contractions - resisting movement), so it builds more muscle when compared to a LEVEL 1 exercise, like the Swing. It also works the elbow joint through its full range of motion, working the biceps harder. For many, this equals bigger “Guns.”
This means you perform more work, especially if you can use a pair of kettlebells...
[2] And therefore, you’ll burn more calories, which makes it great for stimulating fat loss.
[3] The DC+P requires more power than most Swings because it travels further - the kettlebell must end in the rack (held on the front of the shoulders) - again, working more muscles, and burning more calories.
[4] Cleaning the kettlebell into the rack makes the muscles of your upper back work harder than just swinging a kettlebell. Therefore, they get stronger and bigger.
[5] The rack makes your abs/core musculature work harder. So those muscles get stronger and more defined from the extra work.
[6] Pressing overhead works your abs more than just supporting a weight overhead, because your body constantly has to adjust to an increasing and decreasing center of mass.
[7] Pressing overhead also works your shoulders, arms (triceps), upper back, and your lats (the muscles that make your back look wide, like a “V”) - through a full or close-to-full range of motion. Especially when compared to the Turkish Get Up, which does not.
[8] Your heart gets more work because you’re moving the kettlebell from under your body - using your legs - to over your head - using your arms…
… So this makes your heart have to pump more blood, improving cardiovascular fitness and health, and keeping heart disease at bay.
This translates to having more stamina and energy throughout your day.
[9] Research has shown that explosive muscular contractions make your body more “insulin sensitive.” This means you can use more sugar as fuel, which means you can eat more carbs and not store them as fat - especially around the middle.
The Clean is an explosive muscular contraction of the hips and legs - the largest, most energy-hungry muscles in your body. More Cleans = More Carbs.
[10] Research has also confirmed that large compound movements like the Clean, produce a large post-exercise spike in your anabolic hormones Testosterone and Growth Hormone - both of which burn fat and build muscle.
In fact, 20th Century Strongman, Sig Klein, believed that the Double Clean + Press* was the secret behind the success of the early European Weightlifting Champs.
Sig even issued his famous challenge:
Clean and Press a pair of 75lb-ers for 12 reps, non-stop.
Very few men can do this today, regardless of weight, yet Sig weighed 155lbs!
(*NOTE: Sig was talking about a pair of dumbbells. I believe the effect is even greater with a pair of kettlebells due to the increased stretch on the hips and hamstrings, and the increased activation of the shoulder and arm muscles from the offset load of the kettlebells.)
And I think this is a great long-term goal to shoot for.
Just working your way to that path will build stronger arms, a more muscular upper body, and drastically improve your energy levels and cardiovascular health.
And the best part is, the DC+P is so powerful, it won’t take a lot of time out of your day to do it.
Stay Strong,
Geoff
P.S. Arguably the most “infamous” Double Clean + Press Program of all time is ‘THE GIANT.’
You can see how it works differently from other programs here.
cart.chasingstrength.com/gian... - Sport
The Giant was perfect for when I only had time to workout at 4.30am before going to work.
@antonipoblocki - That’s EARLY! Glad to hear it worked well for you.
@@GeoffNeupert what can I say. A small child and small apartment didn't leave much options;)
Very useful information. Thank you
@Michael Philips - You're welcome. Glad to help.
Interesting & informative, as always, Geoff!
Glad you like it @ Shantanu Sapru.
🙏🙏🙏Namaste from India. Thanks for sharing your knowledge! Would love to know more about the 'Giant'. We are into kilograms though. And,if it helps, I'm already a subscriber.
@manjitrupbikram - Thanks. Glad you liked it. For more info on ‘THE GIANT’ please click the link at the bottom of the video description. Let me know if you need anything else.
So i am doing The Giant, but due to lower back starting with double 12kg. At the end i am adding DFS. This has been very transforming for me. I will be moving up to 16kg after this first phase. This is definitely a fat burner.
@Don Vape - Great to hear!
Geoff, I’ve been doing this program now for a couple of weeks with a pair of 45 lb kettlebells. I can’t believe the results I’m getting. Is it OK to add in some pull-ups and pushups in the same training session? Programmed after the DCPs?
Hi, really enjoying these video series thank you. What is the difference between The Giant and the Strong program?
@Arturs Freibergs - Good question. The "Strong!" program the sets, reps, and rest are spelled out for you. It is also part of a package - "Kettlebell STRONG!" - which includes almost 4 hours of deep dive videos on how to correctly perform the double kettlebell lifts.
'THE GIANT' is programming based upon autoregulation. The reps per set are specified, but you determine how many sets you do per training session and how much rest you take between sets.
Hope this help.
@@GeoffNeupert Understood, thank you. I have purchased the Strong program and really enjoyed the content and the videos, definitely helped me with improving my technique and saved my back. Would you recommend to add any other lifts to the program such as squats, pulls, lunges?
Double clean and press doesn't do enough for the legs for me. so I changed it to this: double clean, then front squat, then drive up as fast as you can and push press both kettle bells overhead.repeat. I use the Giant protocol but I find I have to knock off a rep or 2 and reduce the time to 15 minutes. But I would to be in shape enough to go for 30 minutes.
@powskier - Yup. Some people need/want more direct leg stimulation.
@@GeoffNeupert I'm part chicken, I guess. Now, that I've passed the soreness stage, I've even added barbell squats one day a week. (3x5)
Why would I not make the press part of a thruster (clean/squat/press)?
@philiptaylor1762 - That would make it easier on your pressing muscles.
Thank you 😊 I used to think there was something wrong with me because I did not like to jerk.
@Wayne Lee Forday - You're welcome.
Thanks for all the great content. Currently waiting for a couple of your books to arrive and can't wait to go through them.
Question: about once a week instead of doing clean and strict press in my complexes, I have been doing an Armor Building Complex (double bells) with a weight that is one size above what I can strict press for that many rounds, and using the Push Press so that I can really overload the DFSQ and DCLN. What are your thoughts on this? In other words, where I might normally use double 28s, I will go up to double 32s, which I cannot currently do the ABC for enough rounds yet, and use the Push Press instead because I love how it makes my trunk/core and legs feel
@Jason Welsh - Glad to help. I think that's fine and it's an appropriate use of the Push Press. Keep up the great work.