Kettlebell Workouts with Master Geoff Neupert

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 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/

Kettlebell Workouts Have Gained Tremendous Popularity Over The Last 20+ Years. And for great reason: They deliver results! Here are 12 kettlebell workouts you can use today: [1] The Double Kettlebell Clean and Press. Do as many sets of 5 reps as you can in 20 minutes. [2] A Double Kettlebell Complex Workout – Clean ‘Em Up 2.0 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. [3] A Double Kettlebell Complex Workout – Lucky 13 Here’s double kettlebell complex details: (Use a 10 rep m...

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. ENJOY! P.S. If you’re tired of trying to figure out this on your own, and looking for a way to remove the guesswork out of your workouts, then you’ll want to use…

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. ENJOY! P.S. If you truly want to take your strength to the next level and remove the guesswork out...

The “Clean ‘Em Up, 2.0” double kettlebell complex workout is is great for general conditioning, technique refinement, fat loss, building muscle, and even getting stronger. When you think about it, that pretty much covers all the bases when you say, “I want to ‘get in shape’,” right? Here are the details for today’s double kettlebell complex: (Make sure you’re using a 10 rep max for your double kettlebell press workouts .) 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. ENJOY!

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 double kettlebell complex works your abs, hips, legs, upper back, shoulders, and arms. In a caloric deficit, complex can be great for fat loss. Well-designed kettlebell complex workouts can take as little as 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. Typically, you have to rest more between sets if you have more exercises in your complexes than less. The same is true if you are using a lot of reps per exercise. 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 ...

This double kettlebell complex is based around the double kettlebell front squat, a notorious abdominal punisher, and lung squeezer. This is a great double 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 stimulating 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 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 workout : (Make sure you’re using a 10 rep max for your double kettlebell snatch.) Double Kettlebell Front Squat x3 Double Kettlebell Swing x3 Double Kettlebell F...

Looking for a double kettlebell fat loss 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 those unwanted lovehandles? “The Universe” has got you covered! 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 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...