Kettlebell Workouts with Master Geoff Neupert

Today’s Double Kettlebell Complex Workout: “Ballistic Beatdown” - Light Day. It’s great for general conditioning, fat loss, and building some muscle on the upper back, shoulders, and posterior chain. Here are the details for today’s double kettlebell complex workout: (Make sure you’re using a 15 rep max for your double high pull.) Double Kettlebell High Pull    x5-10 Double Kettlebell Snatch       x5-10 Double Kettlebell Push Press   x5-10 [+]  Men: 16kg-24kg [+]  Women: 8kg-16kg [+]  Sets/Rounds: 2 to 4 [+]  Rest: Beginner - As necessary; Advanced - W:R=1:2* *Work: Rest = 1:2 means time yourself performing this double kettlebell complex. Then rest twice as long. Example: It takes you 1 minute to perform. Rest 2 minutes before doing another set. If you’d like more double kettlebell complex workouts and programs, visit: https://chasingstrength.com/kettlebell-workouts If you found this video helpful, please like, subscribe, and share with someone who would benefit! 👍

It’s good for general conditioning, technique refinement, fat loss, and muscle building. Here are the details for today’s double kettlebell complex workout: (Make sure you’re using a 10 rep max for your double kettlebell press.) Double Kettlebell Clean      x5 Double Kettlebell Press      x5 Double Kettlebell Snatch     x5 Double Kettlebell Front Squat   x5 [+]  Men: 16kg-24kg [+]  Women: 8kg-16kg [+]  Sets/Rounds: 2 to 4 [+]  Rest: Beginner - As necessary; Advanced - W:R=1:2* *Work: Rest = 1:2 means time yourself performing this double kettlebell complex. Then rest twice as long. Example: It takes you 1 minute to perform. Rest 2 minutes before doing another set. If you’d like more double kettlebell complex workouts, visit: https://chasingstrength.com/kettlebell-workouts/ For more double kettlebell complex videos, visit: https://chasingstrength.com/10-kettlebell-complexes-to-torch-fat-and-build-muscle If you found this video helpful, please like, subscribe, and share with someone who w

Here’s a relatively easy double kettlebell complex: “Lucky 13” (light day - there’s also a medium and heavy day). What this double kettlebell complex lacks in the number of exercises, can be made up in volume - the number of sets/rounds you can perform.     This basic kettlebell complex works your abs, hips, legs, upper back, shoulders and arms. In a caloric deficit, this double kettlebell complex can be great for fat loss. 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. Here’s double kettlebell complex details: (Use a 10 rep max for your double kettlebell press as the basis for the weights you select for this complex.) Double Kettlebell Clean     x5 Double Kettlebell Press     x5 Double Kettlebell Front Squat   x5 Men: 16kg-24kg Women: 8kg-16kg Sets/Rounds: 3 to 5 Rest: Beginner - As necessary; Advanced - W:R=1:2* *

Here’s a challenging double kettlebell complex: “You Don’t Know Squat, 2.0” (light day - there’s also a medium and heavy day). This double kettlebell complex is based around the double kettlebell front squat, a notorious abdominal punisher and lung squeezer.   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 designed double kettlebell complex 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 sets in each session you do. Here are the details of today’s double kettlebell complex: (Make sure you’re using a 10 rep

“The Universe” is a brutal double kettlebell complex that will burn calories, jack up your heart rate, make your hamstrings, upper back, and grip scream, and most importantly - if you’re in a caloric deficit - burn off that unwanted body fat. Plus, it’ll drive your conditioning levels up through the roof. Here’s the deal: 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. 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. Here are the details: (Make sure you’re using a 10 rep max for your double kettlebell snatch.) Double Kettlebell Swing     x5 Double Kettlebell Snatch    x5 Double Kettlebell Swing     x5 Double Kettlebell Clean     x5 Double Kettlebell Swing     x

Double kettlebell complex workout for fat loss: The A&P, A: Day 1… Great for burning fat, boosting your conditioning, and even packing on some lean muscle tissue (if you’re nutrition is right). The “A” is for Anterior - as in Anterior Chain - your flexor group, especially your abs. The “P” is for Posterior - as in Posterior Chain - your extensor muscle group, especially your hips and hammies. (Ok, upper back too). Today’s complex will put the hurt on your anterior chain if you get the kettlebell size right. 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. Here are today’s workout details: Double Kettlebell Press  x30 seconds Double Kettlebell Front Squat            x30 seconds Double Kettlebell Push

Double kettlebell complexes for fat loss are one of the best, and fastest ways to use kettlebells to strip off body fat. Many, including me, would argue they are hands-down the most time-efficient too. Not only can you burn a ton of calories using complexes built with the double kettlebell exercises, you can build muscle by elevating your growth hormone levels, and simultaneously boost your conditioning levels. Short on time? Properly designed double kettlebell complexes for fat loss can take as little as 10  minutes, depending on how many of the double kettlebell exercises 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. (If you can’t do the Jerk, substitute in the Push Press.) Here’s the workout breakdown: (Use a 12 rep max for your double kettlebell jerk.) Double Kettlebell Jerk          x6 Double Kettlebell Clean x6 Double Kettlebell Jerk        

Double kettlebell complex workout: Fat loss your goal? Start using this double kettlebell snatch based complex called “The Upper Back Attack.” Yes, it helps burn that unwanted bodyfat - that chub around the middle - AND it also gives you that “power look” - a strong, built upper back and traps. This double kettlebell complex workout will challenge you physically but it’s not too bad mentally. You just have to remember to keep your power output high for the double kettlebell snatches. You will however feel your upper back, shoulders, and even your biceps (from those high pulls) tomorrow. This will make you suck wind, jack up your heart rate, and generally make you hate life. Kind of. There are worse double kettlebell complexes. And they’re coming. This double kettlebell complex fat burning workout is one of three days - the light day - inside a program called, “The Upper Back Attack,” a double kettlebell snatch based workout program. It’s designed primarily for fat loss AND buildin

Double kettlebell complex fat loss workout that will challenge you both physically and mentally. This one is brutal on the posterior chain and upper back combining some advanced double kettlebell exercises: The double kettlebell swing, double kettlebell high pull, double kettlebell snatch, and the double kettlebell push press. This will make you suck wind, jack up your heart rate, and generally make you hate life. Kind of. There are worse double kettlebell complexes. And they’re coming. This double kettlebell complex fat burning workout is one of three days - the light day - inside a program called, “The Up & Over,” a double kettlebell snatch based workout program. It’s designed primarily for fat loss but can be used to build muscle too. Here are the workout details: Double Kettlebell Swing    x6 Double Kettlebell High Pull  x6 Double Kettlebell Snatch       x6 Double Kettlebell Push Press     x6 Men: Use 16kg-24kg Women: Use 8kg-16kg 2 to 4 rounds Rest: Beginner - As necessary; Ad

For fat loss they are hard to beat. They’re time efficient, and they create a hormonal environment that releases growth hormone - one of your main fat burning hormones. Conveniently, growth hormone is also involved in muscle-building, so you get a double bang for your buck with kettlebell complexes. Plus, you can jack up your conditioning levels too. 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. This double kettlebell complex workout is one of three days - the light day - inside a program called, “Sir Snatch A Lot,” a double kettlebell snatch based workout program. It’s designed primarily for fat loss but can be used to build muscle too. Here are the workout details: (Make sure you’re using a 12 rep max for your double kettlebell press.) Double Kettlebell Snatch    x6 Double Kettlebell Press     x6 Do

For faster fat loss, they’re really hard to beat. (Combined with a smart caloric deficit, of course.) Really. They can also pack on lean muscle, and do a superb job of developing overall general conditioning, making you fit for most of the things life throws at you. (Well, maybe not wrestling bears…) Well designed double kettlebell complex workouts can take as little as 7-15 minutes, depending on how many double kettlebell exercises you include in them, and how many rounds you do. 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. If you don’t know how to perform the double kettlebell jerk (or any jerk), simply substitute it with the double kettlebell push press. Almost the same, just requires less coordination and won’t jack your heart rate up as high. Here are the details: (Make sure you’re using a 10+ rep max for your double kettlebell jerk.) Double Kettlebell Clean     x5 Double Ket

Double kettlebell complexes: Fat loss, conditioning, building dense, lean muscle in the most time efficient manner - these are arguably the best way to go for Well designed double kettlebell complex workouts can take as little as 9 minutes, depending on how many double kettlebell exercises you include in them. This video is the Light Day of a 3-day a week, 6-week, double kettlebell fat loss program called “The Shoulder Smoker,” found inside “More Kettlebell Muscle.” Here are today's workout details: (Make sure you’re using a 12 rep max for your double kettlebell press.) Double Kettlebell Snatch         x6 Double Kettlebell Front Squat    x6 Double Kettlebell Press          x6 Week 1: Perform 3 sets. Work: Rest = 1:2* *Work: Rest = 1:2 means time yourself performing this double kettlebell complex. Then rest twice as long. Example: It takes you 1 minute to perform. Rest 2 minutes before doing another set. You can do these double complex workouts as full, stand-alone workouts, as ge

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. It works your upper and lower body. And it works almost all the fundamental human movement patters: Push, Pull, Squat, Bend, Lunge, Twist, Walk (Gait). It’s a - ✅  Bend ✅  Pull ✅  Push ✅  Squat Squat? Yes, there’s some knee bend in there, so your quads get some work, but without the leg chafing that comes from heavy squats. Think about it: Hips Hamstrings Calves Abs Lower back Hands/Fingers Forearms Biceps Triceps Shoulders Upper back Lats … All worked from simply picking a pair of kettlebells up and pressing them over head. Not to mention when you do them for reps. That's a game changer. In this video I decided to take my 32kg kettlebells for a spin and do a double kettlebell clean and press rep max test. I did a &q

If you’re behind on your goals, using the KB Snatch can “catch you up” if you do it right. Assuming you know how to Snatch correctly, here are 3 ways to move up a KB size: [1]  Perform HEAVY Kettlebell Swings Either 2-Hand, 1-Hand, or even Double Swings. This builds your hips and strengthens your hip drive. Which in turn makes your Snatch size kettlebell feel lighter. [2]  Incorporate HEAVY Double Kettlebell Front Squats … Or any double kettlebell Front Squats. In Olympic lifting, we use the squat to drive up the lifts once we’ve mastered technique. Why? As you improve your maximum strength, you increase your ability to produce more power. And the kettlebell Snatch is a power exercise. [3]  Snatch MORE. I know this is a novel idea, but many kettlebell users over-emphasize the Swing. (Yes, I know I just said to “Perform HEAVY Swings” but this is if you’ve already been doing a Ton O’ Swings.) Nothing like practicing good old “synaptic facilitation” - higher frequency, lower fatigue train

It’s a challenging time-efficient workout that’s great for general conditioning, fat loss, and building some muscle on the upper back, shoulders, and posterior chain. Here are the details for today’s double kettlebell complex workout: (Make sure you’re using a 10-12 rep max for your double snatch.) Double Kettlebell Row x5-6 Double Kettlebell Clean x5-6 Double Kettlebell Press x5-6 Double Kettlebell Snatch* x5-6 Double Kettlebell Front Squat x5-6 [+] Men: 16kg-24kg [+] Women: 8kg-16kg [+] Sets/Rounds: 2 to 4 [+] Rest: Beginner – As necessary; Advanced – W:R=1:2** *I cut my Snatches because something felt “off.” Never be afraid to cut your reps if things don’t feel right. Never worth getting injured. **Work: Rest = 1:2 means time yourself performing this double kettlebell complex. Then rest twice as long. Example: It takes you 1 minute to perform. Rest 2 minutes before doing another set. Learn More on My Website: https://chasingstrength.com/kettlebell-workouts/

When first starting with the double kettlebell swing, use a medium pair of kettlebells. https://chasingstrength.com/kettlebell-workouts/ 1. Place the kettlebells on the ground in front of you. 2. Step back about half a step. You should be able to fold at the hips and still place your hands on the kettlebells. 3. Keep you head up and eyes on the horizon. 4. Aggressively hike the kettlebells between your legs and underneath your body so you feel a stretch across your hips and down your hamstrings. 5. Drive your feet into the floor/ground and stand up hard. Drive with your whole foot, not just your heels. Make sure your toes stay in contact with the ground at all times. 6. Contract your abs and squeeze your glutes hard. Power breathe as you snap your hips. The kettlebells should float up on their own by the power you generated with your hips. Aim to get them between waist and eye level. Mid-chest level, parallel to the ground is great. 7. Hike the kettlebells back between your legs for an

The Double Kettlebell Military Press is the undisputed kettlebell upper body strength and muscle building exercise. It is also an exercise in body mastery – requiring total body tension. Learning how to do it correctly pays dividends in shoulder, arm, and overall upper body growth. https://chasingstrength.com/kettlebell-workouts/ 1. Clean the kettlebells into rack. You may need to bring your feet closer to each other after the Clean. 2. Keeping your abs and glutes tight, press the kettlebells up over your head. Push from your lats. 3. Keeping your abs and glutes tight, pull the kettlebells back down into the rack. 4. Exhale through the sticking point as you press. Either inhale as you lower the kettlebells or hold your breath and inhale before your next rep. 5. Repeat for the desired number of reps. 6. Place the kettlebells back on the ground by tossing them back through the legs like a Clean but let the swing out in front of you. Keep your hips back. Learn More From The Following Vide

The Double Kettlebell Clean is often thought of as a transition exercise – a delivery system to put a pair of heavy kettlebells in the rack position so you can drive them overhead. However, that limited thinking is doing this magnificent exercise a severe injustice. https://chasingstrength.com/kettlebell-workouts/ Soviet researcher, and “Father of Plyometrics,” Dr. Yuri Verkhoshansky, noted that one set of 10 cleans using a pair of 32kg kettlebells drove the heart rate up of elite weightlifters and it didn’t return to normal for 10 minutes! Furthermore, not only is it a great “conditioner,” performed for enough reps, it’ll pack some muscle on the arms, shoulders, and upper back while creating explosive hips. Here’s how you do it: 1. Start with the kettlebells in front of you like you would for the double kettlebell swing. 2. Aggressively hike the kettlebells behind you underneath your hips. 3. Tuck your elbows into your sides and roll the kettlebells around your wrists up the front of

The Double Kettlebell Clean and Press is a fantastic total body strength and conditioning exercise. It builds powerful hips and legs, and strong shoulders, arms, and grip. When done with appropriate volume, it has the ability to pack on slabs of muscle while simultaneously conditioning the heart and lungs. https://chasingstrength.com/kettlebell-workouts/ Here’s a quick rundown of how you do it safely: 1. Start with the kettlebells in front of you. 2. Aggressively hike the kettlebells behind you underneath your hips. 3. Tuck your elbows into your sides and roll the kettlebells around your wrists up the front of your body. 4. Keep the kettlebells pulled close to the body. 5. Gently place them in the rack position. Keep the elbows glued to your ribs. 6. Keeping your abs and glutes tight, press the kettlebells up over your head. Push from your lats. 7. Keeping your abs and glutes tight, pull the kettlebells back down into the rack. 8. Exhale through the sticking point as you press. Either

Here’s how to double kettlebell front squat safely and effectively to get stronger, more powerful legs, and a tight midsection for total body strength & conditioning. https://chasingstrength.com/kettlebell-workouts 1. Set up a pair of kettlebells on the ground 6 to 12 inches in front of you like you would for the Double Kettlebell Swing. 2. Clean the kettlebells into the rack and get comfortable. 3. Reset your feet if necessary to just outside shoulder width. Feet may be pointed straight ahead or slightly turned out between 15 and 30 degrees. 4. Keeping your abs tight, hold your breath and pull yourself down into the hole as far as you can without rounding your lower back. 5. Grunt or “power breathe” to stand up. 6. Make sure you finish your hips underneath you. 7. Repeat for desired number of reps. 8. To put the kettlebells down, toss them back through the legs like you were performing a clean. Learn More About The Double Kettlebell Front Squat:

The Double Kettlebell Push Press is a great exercise in its own right. It is a powerful (pun intended) exercise that can overload the shoulder and arm musculature, strengthening the triceps for the lockout of the Military Press. https://chasingstrength.com/kettlebell-workouts Furthermore, when the volume is high enough, it can be used to pack mass on the upper body. Finally, when combined with the Double Kettlebell Clean, it’s an amazing substitute for the Double Kettlebell Clean and Jerk for someone lacking shoulder mobility or the necessary skill to drop under the bells for the Jerk. 1. Clean the kettlebells to the rack position. (You may move the feet closer toward each other after the Clean). 2. Keeping the torso vertical (perpendicular to the ground), dip your knees quickly and then straighten them. 3. At the instant they straighten, use the force generated from your legs to drive the kettlebells overhead locking out the elbows. 4. To lower them, either pull them back down to the

The Double Kettlebell Clean and Push Press is a great alternative to the Double Kettlebell Clean and Jerk if shoulder and/or thoracic mobility is a problem for you. In fact, it might be even be a BETTER alternative due to the “half press” found after the leg drive during the arm lockout overhead. https://chasingstrength.com/kettlebell-workouts Perform them for low to medium reps for power and strength development along with overall muscle growth. Or perform them with higher reps to turbo-charge your conditioning levels. 1. Start with the kettlebells in front of you. 2. Aggressively hike the kettlebells behind you underneath your hips. 3. Tuck your elbows into your sides and roll the kettlebells around your wrists up the front of your body. 4. Keep the kettlebells pulled close to the body. 5. Gently place them in the rack position. Keep the elbows glued to your ribs. 6. Keeping the torso vertical (perpendicular to the ground), dip your knees quickly and then straighten them. 7. At the i

The Double Kettlebell Clean and Jerk (C+J) is an exercise of legend. Rumor has it, that the Spetsnaz, the Soviet/Russian Special Forces units, performed their PT exclusively with high repetition C+J’s using a pair of 24kg kettlebells. Multiple sets of 20 to 30 reps were not uncommon. Later, Russian Brazilian Jiu-Jitsu clubs instituted high rep C+J’s as part of their upper level brown and black belt promotion tests. If you were going to spend your time doing “one” kettlebell workout, this very well could be it. How To Double Kettlebell Clean And Jerk 1. Start with the kettlebells in front of you. 2. Aggressively hike the kettlebells behind you underneath your hips. 3. Tuck your elbows into your sides and roll the kettlebells around your wrists up the front of your body. 4. Keep the kettlebells pulled close to the body. 5. Gently place them in the rack position. Keep the elbows glued to your ribs. 6. Similar to the Double Kettlebell Push Press, keeping the torso vertical (perpendi

The Double Kettlebell High Pull is an important exercise for learning the Double Kettlebell Snatch. It teaches you how to drive with your hips and “float” the kettlebells up in the air. This is a critical skill because the “float” is necessary to create the momentum to “punch” the kettlebells into the overhead lockout position. 1. Begin the same way you would for the Double Swing. 2. As you snap your hips, pull your elbows up and back behind you. The kettlebells should float up by the side of your head. Power breathe as you snap your hips. 3. As the kettlebells fall from beside your head, direct them back between your legs like the hike pass of the Swing. 4. Perform as many reps as you choose. 5. Place them on the ground the same way you would the Double Swing. For more details on performing the Double Kettlebell High Pull, go here. https://chasingstrength.com/kettlebell-workouts/

Like it’s cousin the Barbell Snatch, the Double Kettlebell Snatch, is a true test of power and a true power developer. And arguably, it’s the hardest to master, second only to the Clean and Jerk. Due to it’s long range of movement and the explosive effort necessary to get it to the overhead lockout position, when performed for reps, it’s a superior conditioning tool and a tremendous upper back developer. 1. Start by setting up like the Double Kettlebell Swing. 2. Hike the kettlebells hard back between the legs. 3. Drive hard with the hips pulling the elbows up and back like the Double Kettlebell High Pull. 4. As the kettlebells become weightless, punch them up toward the sky, allowing them to roll around your wrists or flip over the top of your wrists. 5. To perform another rep, drop the kettlebells into the rack, and then hike them back between the legs, repeating steps 3 and 4. 6. Perform as many reps as you choose. 7. When finished, place them on the ground like a Double Kettlebell