If so, you're definitely not alone, since for many athletes , the double kettlebell routine really gets you faster results .
I got an email from Josh the other day.
In it, he asked three exceptionally perceptive questions.
Here’s his email:When do you switch to double KB? What are the metrics and what should the step down be?
Ex. If I can do 10 sets of 5 with 40lb kb, should I step down to 35lb double kb?
Currently doing the Giant 1.0, focus is the strong enough standards, thanks for all you do!
Thanks!
Josh
Here’s what I told him:
I generally prescribe the following:
With the 24kg -
1H Swings - 10x10
TGU - 10 x (1+1)
C+P - 10 x (5+5)
OPTIONAL: Snatch - 10 x (5+5)
Hope that helps .
BUT…
I forgot to include the Goblet Squat.
(Simple: 10x10 w/ a 24kg will provide a strong base.)
And I forgot to include HOW to introduce double kettlebells.
For some, this is tricky .
So, here’s how I typically advise you do this:
Once you can get the C+P for 10 sets of 5R+5L with a 24kg, then drop down to a PAIR ONE FULL KB SIZE LOWER.
So, step down NOT to a pair 20s, but to a pair of 16kgs.
Why?
Technique acquisition and management.
The double kettlebell techniques, although based upon the single kettlebell techniques, are distinct .
For example, you’ll use a larger stance, which means there’s a shorter stroke.
And when you put weight overhead?
You’ve reduced your “degrees of freedom.”
What that means is, with a Single Kettlebell Press, you can lean sideways (frontal plane), backwards (sagittal plane), or both (transverse plane).
So the Single KB Press is way more forgiving of shoddy technique.
Not so the Double Kettlebell Press.
You can’t lean sideways unless you want to hurt a shoulder or lower back.
And you can’t rotate unless you want to hurt your lower back.
And you can’t rotate unless you want to hurt your lower back.
And that means leaning back - which you can “get away with” IF you have powerful abs and know how to use your form to protect your lower back.
Similarly, many people are taught to “sit back” on the Goblet Squat.
You can get away with this because you can flex your arms and use the kettlebell as a counterbalance.
But you can’t “sit back” on the Double Front Squat.
Why not?
The KBs will bend you in two, and you’ll dump them on the ground.
And you may website strain your lower back in the process.
So, in both cases (and others) you want the load (the weight of the kettlebells) light enough so you can move the kettlebells with correct technique instead of the load being so heavy, completing a rep is the only thing you can think of.
Make sense?
So, how do you achieve the above principles ?
Assuming you have better things to do than scour the internet for breadcrumbs on how to put a plan together and you want to skip the “trial and error” phase of building your own plan to an “everything all at once” program that includes 2H Swings, 1H Swings, TGUs, Goblet Squats, Rows (yes, Rows), Cleans, Presses, Snatches, and more..
If you want to follow in Jason's footsteps and “just” use the Clean + Press, start with ‘THE GIANT’ 1.0.
And if you're ready to make the jump to double kettlebell training here’s a link to “Kettlebell STRONG!” my double kettlebell training course that uses what’s called “Technique Stacking” to help you learn and master your double kettlebell skills ASAP.
Hope this gives you a straightforward path on how to progress from single to double kettlebell exercises.
Stay Strong,
Geoff Neupert.