Double kettlebell training is a highly efficient way in helping you get stronger, leaner and fitter.
You probably have been using one kettlebell for all your workouts and these have been great.
Fancy a new challenge?
Try using two.
What are some of the benefits?
- Increased core activation due to needing to stabilise two kettlebells
- Increased strength and muscle hypertrophy as more load is lifted per unit time
- Increased cardiovascular endurance as needing to use more muscle groups at once
- Incresed mental focus – you need to really concentrate when doing these otherwise you will get injured!
So lets get started
Suggested starting weight per kettlebell
- Women- 6-10 kg kettlebells
- Men-12-20 kg
- Lighten up the load to start with if you feel the beginning weights are too hard
- Use correct form. Do not sacrifice form for speed
- If you are currently suffering from low back pain ,I would avoid double kettlebells for now as they require a healthy strong core to perform.
Links to all excercises embedded in the article.
- Workout 1
- Workout 2
- Double kettlebell long cycle
- Set a timer for 15 minutes
- Score amount of reps you manage
- Workout 3
- Workout 4
- Workout 5
- Workout 6
- 5 double kettlebell snatches( go easy with weight-very complex movement)
- 5 double front squat
- 5 double standing press
- 5 renegade rows
- 15 pushups
- repeat 5 times or put a 15 minute timer and complete as many rounds as possible
- Workout 7
- Workout 8( core specific)
- Workout 9( Really hard)
- 10 double kettlebell snatches
- 10 double clean and press
- 10 double front squat
- 10 double renegade rows
- 10 kettlebell push-ups
- Workout 10
- 45 seconds work/15 seconds rest
- Do each excercise in sequence for 45 seconds.
- At end of 4 minutes, rest for 90 seconds and repeat 3-5 times.
- Double Kettlebell snatch
- Double Kettlebell clean and press
- Double Kettlebell Squat
- Renegade row
So there you have it, ten double kettlebell workouts to spark new gains.
When you try any of these , leave a comment on how they went.
Thanks for stopping by