Advanced Kettlebell
Workout for Increased Strength and Conditioning
Provided by American Council on Exercise
Kettlebells
have been back in the fitness limelight for more than a decade and, because of their
versatility, are now a common sight in many commercial gyms. You can build
power, strength, balance, flexibility, endurance and a great physique, all with
this simple tool. If you have been using only one kettlebell for your training,
it’s time to double up.
Double
kettlebell training can help clients break through strength plateaus as well as
increase the caloric expenditure of a workout by increasing the total load on
the body. The following double kettlebell exercises were designed for advanced
kettlebell practitioners.
Double Kettlebell Swing
Whether
you do it for fitness, for sport or simply for fun, the kettlebell swing is the
apex of kettlebell training. All movements start with the swing, which is a
hinge movement that has maximal hip flexion with minimal knee flexion. It
activates the muscles of the posterior chain as well as the core.
How
to perform: Begin
with the kettlebells at arm’s length in front you, thumbs pointed back and feet
wider than hip-width apart. Bow over to reach the kettlebells, pushing your
hips back and with a slight bend in the knee. Maintain a neutral spine as you
bring the kettlebells back between the legs.
Now
that the hips are loaded, in one hip motion drive your hips forward
explosively. Bring the kettlebells up to roughly chest height with the palms
facing the ground. As you return for successive reps, make sure to slightly
turn the hands, pointing the thumbs back as you pass the kettlebells through
the legs.
Double Kettlebell Clean
The
clean is the swing with a pull. It is a useful exercise for increasing core
strength and is a standard method for developing the rack position, which
enables you to perform several other exercises. This rack position is a
prerequisite for more advanced kettlebell exercises such as the front squat and
military press.
How
to perform: Once
you extend your hips during the UP portion of the swing (see above for swing),
pull the kettlebell in at the hip and rotate it around your wrist. The
kettlebell will finish in what is called the rack position, with the bell
resting on your arm and chest while you maintain a tight and straight back.
Front Squat
The
kettlebell front squat adds a whole new dimension to the standard squat. This
variation requires tremendous core activation as well as upper-back strength.
How
to perform: Position
the kettlebells in the rack position (as seen in the clean) and stand with feet
wider than shoulder-width apart. Maintain a neutral spine as you pull yourself
down so that your thighs are parallel to the ground. If you can maintain a
neutral spine, try descending deeper into a full squat. Do not bounce around in
the bottom of the squat. Instead, try to maintain abdominal tension and
position. Once you achieve depth, drive through the floor to stand using your
glutes, hamstrings and quads. Lock the hips out at the top.
Double Military Press
The
press builds strength in the shoulders, upper back and arms, while requiring
core strength and a strong leg base to produce the power to drive the weights
overhead.
How
to perform: With
the kettlebells in the rack position, initiate the press from the latissimus
dorsi while maintaining a tight core. Keep your elbows underneath the
kettlebell while pressing the weight overhead with a slight turn out. Finish
the press with your palms facing forward. To return to the rack position, pull
the weight back down with control, as if you were performing a pull-up. This
helps ensure a safe shoulder position.
Complexes: Putting it All Together
All
of the exercises can be performed in the traditional manner of sets and reps.
However, a more advanced and efficient way to get in a full workout is to use a
complex, which involves performing multiple exercises in sequence. For example:
Swing
+ Clean + Squat + Press + Swing
In
this complex, complete five repetitions of each exercise before moving onto the
next one. For an additional challenge, don’t set the kettlebells down between
exercises.
The
complex is an effective way to increase the amount of work done in a short
amount of time. Keep in mind that, when you stack the exercises, you don’t need
to do as many reps—five of each exercise in a complex will likely be
challenging enough. The last thing you want is to reach technical failure and
have poor technique when performing these exercises.
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