Double Kettlebell Complex Workouts

Kettlebell Workouts Have Gained Tremendous Popularity Over The Last 20+ Years.
And for great reason:
They deliver results!

It’s a challenging time-efficient kettlebell complex workout that’s great for general conditioning, fat loss, and building some muscle on the upper back, shoulders, and posterior chain.

This double kettlebell complex workout is a great for general conditioning, fat loss, and building some muscle on the upper back, shoulders, and posterior chain.

Here are 4 tips for how to get you started:
[1] Pick the KB exercises you want to include
[2] Pick the bodyweight exercises you want to include
[3] Pick your frequency (2 to 5 times a week)
[4] Remember, there’s an inverse correlation between frequency and volume -
… as volume increases, you’ll need more rest days to recover, so you can’t train as frequently.

The Double Kettlebell Clean and Press is arguably the most "complete" kettlebell exercise you can do to change your capability and your appearance.
Performing the Clean & Press with a pair of kettlebells is one of the most complete “exercises” there is.

Well designed double kettlebell complex workouts can take as little 7 minutes a day, depending on the double kettlebell exercises you select, the number of in each set, and the number of sets per workout that you do.

This is a great kettlebell complex that will demand your attention leaving no muscle unused when done for maximum rounds and minimal rest: Abs, legs, hips, upper back, shoulders, arms and hands. It’s a great kettlebell workout for stimulate fat loss because the front squat restricts the movement of your ribcage, preventing you from taking a full breath. This of course limits your oxygen and the amount of air you can consume.

Well constructed double kettlebell complex fat loss workouts can take as little as 10 to 15 minutes a day, depending on the double kettlebell exercises you use, the reps per set, and the number of rounds you do.

Remember to keep your abs pressurized - they’ll most likely “feel the love” after the Push Presses.
This double kettlebell complex for burning fat is one of four days - Anterior, Day 1 - inside a program called, “The A&P,” a double kettlebell complex workout program. It’s designed primarily for fat loss AND building lean muscle.

Properly designed double kettlebell complexes for fat loss can take as little as 10 minutes, depending on how many of the double kettlebell workouts you include in them.
This double kettlebell complex for fat loss in this video is the Light Day of a 3-day a week, 6-week program called “Herky Jerky,” which is based around the Jerk.

This double kettlebell complex workout will challenge you physically but it’s not too bad mentally.

This one is brutal on the posterior chain and upper back combining some advanced double kettlebell workouts: The double kettlebell swing, double kettlebell high pull, double kettlebell snatch, and the double kettlebell push press.

A well designed double kettlebell complex workout includes most of the major movement patterns: hinge, squat, push, pull and can take as little as 10minutes, depending on how many double kettlebell exercises you build into them.

Using this double kettlebell complex for faster fat loss will be challenging - it’s called “Jerk Werk,” and is based around the double kettlebell jerk.

You can do these double complex workouts as full, stand-alone workouts, as general conditioning work (GPP) on separate days from your main workouts or tacked on the back of them, pure fat loss programs if you're in a caloric deficit, or even build muscle if you're in a caloric surplus

The double kettlebell complex for fat loss in this video is the Light Day of a 3-day a week, 6-week program called “The Universe,” found inside “More Kettlebell Muscle.”
It’s based on the double kettlebell swing.

When my clients and I first started kettlebell training in 2002, we all had bruises on the back of our wrists and shoulders. (From the bells slamming on them...Check out ‘THE BIG 6’ here. https://salutis.kartra.com/page/BIG6-2enter link description here

In the last video, I covered Level 1 kettlebell training the Swing, Turkish Get Up, and the Goblet Squat. Today, I'm going to dive into Level 2. This level f...

There are several “brutal” kettlebell workouts that stand out in my head.
https://sks.groovepages.com/kettlebell
https://www.strongfirst.com/shop/books/the-quick-and-the-dead/
https://salutis.kartra.com/page/oWP219
https://cart.chasingstrength.com/ksk2

After you worked your way through LEVELS 1,2 and 3, you may be up for a bigger challenge. Enter LEVEL 4: Double Kettlebell Training.
Stay Strong, Geoff https://cart.chasingstrength.com/strong3

1️⃣ Double KB training plays by different “rules” than single KB training.
2️⃣ Most people are taught that their single KB technique has to “look” a certain way.
3️⃣ Their physical limitations were not addressed and / or alleviated through proper single KB technique and programming. https://salutis.kartra.com/page/UGF449
https://go.chasingstrength.com/sore-joint-solution-e/

Most people think that the LEVEL 4 double KB training is built off the Swing, just like the single KB exercises. That’s not the case. Get your copy of Kettlebell STRONG! Here.
https://salutis.kartra.com/page/YhN159

[+] Technique/ Skill → Strength → Power → Strength Endurance → Power Endurance
[+] Simple → Complex
[+] Low reps → Medium reps → High reps
[+] Low volume (work) → Medium volume (work) → Large volume (work)
[+] Low effort (intensity - effort relative to max) → Medium effort (intensity - effort relative to max) → High effort (intensity - effort relative to max)

As you know by now, the LEVEL 4 kettlebell exercises are truly “next level” and are based upon the Double Front Squat (DFSQ). Get your copy of Kettlebell STRONG! AND “THE FOUNDATION” program here. https://chasingstrength.com/kettlebells/strong/

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). https://cart.chasingstrength.com/giantrva