Top 3 DOUBLE KETTLEBELL Exercises (for Strength + Power)
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- čas přidán 24. 06. 2024
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The double kettlebell swing, clean, and front squat form the foundation of all double kettlebell workouts.
The double kettlebell swing improves your hip power and gets you acquainted with the new physics of double kettlebell training.
The double kettlebell clean directs that hip power vertically and allows you to transition between “ballistic” and “grind” lifts.
The double kettlebell front squat strengthens the entire body while refining the rack position.
More Kettlebell Guides:
• Kettlebell 101
Zack Henderson is a strength coach in Nashville, TN.
He enjoys working with students of all skill levels to become stronger than they ever thought possible.
► For online and in-person coaching options, click here:
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0:00 Intro
0:39 Double Kettlebell Swing
2:19 Double Kettlebell Clean
4:48 Double Kettlebell Squat
6:38 Armor Building Complex
Maximize Your Strength and Power (While Cutting Fat + Building Muscle) With Kettlebells: zackhenderson.com/kettlebell-synergy/
Honestly... I've been screwing around with kettlebells for about two years, and I think that I finally got it. I'm still chickenwinging and slamming my shoulders but not as much anymore. Thanks for the clear and concise instructions.
2 years sounds about right. This is a long game.
Great video. Thank you.
Brilliant tutorial and tips 🔥🔥🎬
Very well done!
Great instructions with attention to details that can make a big difference!
Great tutorial, thanks!
Great video Zack! Double bell is such a solid (and fun/challenging) way to train. Great breakdown and instruction - comprehensive, sensible, and engaging. Thank you :)
Yep - double slinging that iron is a wonderful feeling. Appreciate you bro!
Great video bro! I love doing DJs complex 3x a week; you gave me a good goal to shoot for 30 min👍
I’m in my 4th week of strictly doubles: 50 double swings (5 every :30 for 5 mins), 5 sets of 5: double clean and press, double front squats, 5/5 pull ups then right into 5 dips, then 5 rounds of loaded carries. 1 minute rest between sets. Go to are 24kg bells, but a heavier day will be 5 sets of 3 w 28’s or 3 sets of 8-10 with 20’s. People forget the bicep benefits of double cleans and super setting them with strict presses really hits the entire body. I love the push/pull of the pull ups and power rack dips. Nice pump and dips are very underrated from a chest perspective. Great content as always coach! And: your bolt tattoo is dope!
Killer stuff Jeff! And thank you - I went with one of your artist recommendations ;)
Good information, especially on dbl cleans. This year I have been doubling up 12k, 16k, 20k. I find the dbl squat hardest for me. Tight back, hamstrings.
Can you do a video about the various single or double kettlebell lateral swings?
Very informative simple video. thanks!!
Finally. A perfect demo for people with thick and wide upper thighs. Thanks!
Just discovered you and I am so thankful. I am a beginner, I am 55 years old male, Marine vet, I am 177 lbs and I have only 75% mobility in my right shoulder because of surgery.
What advice do you have for me?
Watch Joe Daniels at Swing This. He has a lot of good information. Keep at it because doing this over time even with light weight will benefit you.
Interesting.
My list would be a bit different.
I don't think the double swing offers much benefits over the 2-hand swing (provided, of course, it's done with a heavy enough KB). In fact, I think the single arm swing (various forms) offer a few better benefits than the 2-arm and double swing...
Instead, I'd have listed the double OHP/military press as a better exercise to include in the "top 3" category. It is certainly a great muscle builder, incl. the core, and adds tons of strength as well!
Perhaps all this categorization of top 'x' this & that is silly, but if I were to choose the "top 3 double KB movements" to practise/master, it'd be the double clean, double press & double front squat, not the double swing.
You got to do double kettlebell swings outside the legs then it involves more traps and it will burn the legs
ABC is by far my favourite kettlebell combo
Hey Zack I'm curious, did you build your physique with kettlebells alone?
I'm on the fence if barbells are necessary for building maximal strength? My theory is that you can build enough maximal strength with kettlebells to excel at most activities aside from those where the focus is on maximal strength. An example would be power lifting or maybe a football lineman etc.
For other sport activities where maximal strength isn't the main focus, but does play some role, my theory is anymore maximal strength than kettlebells can build, once you move up to double bells, would be diminishing returns. An example would be a football defensive back that does need maximal strength but he also needs speed and agility. Building too much maximal strength might slow him down or take away from agility or may not be of any benefit and adding size might even slow them down.
Anyways I have no evidence to back up my theory as I have only seen one study done on maximal strength development with kettlebells,but it was not advanced training and the addition of double bells as I understand it.
I'm curious about your experience with kettlebell training and how much maximal strength can be developed with double bells. Would it be sufficient for most sports where maximal strength is beneficial but isn't the main focus?
Hey Travis, thanks for chiming in. I think, in general, we’re very much on the same page here.
The cold truth is, nobody needs “maximum” anything. We need optimal.
The older I get (read: the more people I coach), the less I’m interested in these conversations around the extremes. Yes, I train powerlifters, but even that’s a dance around managing compromises and the training looks more holistic than many would assume.
There are elite lifters who can’t tie their shoes. There are marathoners who can’t move a couch.
My job is to fill the gaps. And ultimately, make peoples lives better.
Diminishing returns show up everywhere. Training, like many things, is all about managing compromises and keeping the goal the goal (not as simple as it sounds).
At the end of the day, when it comes to most people, the basics go a long way (forever).
But in the interest of making as much comprehensive training content as possible, I’ll sometimes drift into more advanced stuff.
A disclaimer: you don’t need to do everything you see on the internet.
If you can physically do everything you want to, feel good, and your doctor is happy, that’s good enough for me.
@@ZackHenderson Thanks for the reply. I pose the question because I want to stick with kettlebells only. I believe it gives the most bang for your buck while taking the least away from your day to day life if done correctly. They are an extremely efficient tool for building strength, endurance and cardio all in one package.
My only concern is, do they provide enough stimulus to maximal strength development, or is it necessary to add some barbell training to challenge your maximal strength needs? I feel like it is but it's just a theory. I have no information to back up that theory and I can't find information to confirm my theory.
What’s your definition or measure of maximal strength?
I'd honestly put the jerk over the squat. You could put it over the clean, although, I feel like the clean is more useful for specifically teaching proper use of the bells. I'm not saying squats are bad or anything, so nobody say that!
#KettlebellMeDamnIt❤
I hv seen zelensky using double kb in one of the videos on CZcams. Even perform it but have issues with db kb swing as bells tend to bang. Thumbs position messes itup for me.
Don’t forget about your legs this host is wrong about just the upper body. Do all the upper work but include squats, lunges, rack carries, RDL, 1 leg RDL, get the hamstrings and glutes working. I’d not yo will suffer as a modern human who sits to much and your body will not be ready for the bigger lifts.
But I don’t have an online CZcams channel so take what I said with a grain of salt.