After a hearty vacation from computers and email and Facebook, I'm home and ready to tackle some double kettlebell complexes! You ready, too??
I'm gonna bet "yes," so let's get started:
Initially, before you even contemplate double kettlebell work, you should be very comfortable performing the core six kettlebell movements (swing, clean, press, squat, snatch, Turkish get-up) with one bell and are able to perform complexes with those movements. This may--and very well, should--take several months. So be patient with yourself and keep working to improve your proficiency in these movements.
Then, start trying those core kettlebell movements with two bells. And then start trying to do metabolic conditioning complexes with them. (Read on for a series of three double kettlebell complexes).
Once you are capable of doing double kettlebell complexes, there’s no reason to really ever go back to doing single bell complexes.
With the double kb complexes, the metabolic effect is greater, you’re able to squeeze in more work, and you’ll be going heavier than you probably ever were when using only one bell.
Unfortunately for me, the first double kettlebell complex I was ever instructed to do was The Great Destroyer.
Fortunately for you, I’m going to give you a series of three different double kettlebell complexes that will help ease you into the double bell work.
But that doesn’t mean these are only for the newbs. Even if you’re an old pro at the double kettlebell, give the following complexes a whirl. You’ll find them to be an effective and challenging way to work on the basics.
And you never outgrow the basics, just like you never outgrow tying your shoes. Unless you never learned. And are still wearing Velcro sneakers. In which case, you should probably stick to the single kettlebell complexes.
Each workout is designed to be completed with 15 minutes. Set a timer and get in as many rounds as possible in that timeframe. Good luck!
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