Kettlebell Workouts with Master Geoff Neupert

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...

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   ...

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 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...

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...