No more excuses… it’s double kettlebell workout time! By the way, doing difficult double kettlebell workouts with a pair of 14kg kettlebells at my size is a really super fun challenge. They have slightly slimmer handles than the 16kg kettlebells, and if you’re in the middle women’s weight class for RKC testing, then the 14kg is already your go-to kettlebell for high rep snatches – meaning its also usually a great weight for challenging but manageable double trouble fun times.
Double Kettlebell Guidelines, Tips and Tricks:
For double kettlebell work you’ll likely need to modify your stance – especially for swings and cleans. A slightly wider stance might be necessary to have enough “room” to swing both kettlebells. Also, “V” the handles so that they’re less likely to hit the insides of your legs (or make your body think that you will hit them – we don’t want any strange compensations happening). Otherwise all the same kettlebell rules apply.
Remember These Kettlebell Technique Pointers:
- Keep your feet actively rooted into the ground. Do not let your feet roll around to the sides or from heel to toe. Grip the ground with your toes – white toe knuckles! Keeping the feet “rooted” is an incredible way to make sure you’re safe and generating a ton of power
- Double kettlebells are surprisingly heavy at first – don’t be fooled by a pair of adorable looking 12kg kettlebells – together they’re 24kg which is 53 lb! With a pair 14kg kettlebells you’re talking about 28kg, which is approximately 62lb! Review your technique with any exercises you’ve only performed with single kettlebells before going double! Double kettlebells will call out any sloppy technique. Be safe.
- Don’t worry about being fancy. Double kettlebell basics are king, you don’t need to create a dance routine, just stacking a few exercises together and performing them without setting the kettlebells down between them will get intense quickly.
- Can’t do it with a single kettlebell? Master that before adding a second kettlebell. A notable exception is that sometimes strong people who are ready seem to get the “idea” of Hardstyle kettlebell cleans better when the mix in a few double kettlebell cleans. This is not a strategy for everyone however.
- Moves like double kettlebell squats and thrusters will really ramp up the intensity in a circuit. Program accordingly, and start with short sets if you’re just getting started.
- Double kettlebell presses will keep you and your technique honest – you can’t use any “side pressing” cheats with doubles! Remember to breathe and use your breath to power the movement.
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