Benefits of Double Kettlebell Training Double kettlebells are better for overall strength. For example, if we perform the Double Kettlebell Military Press with two 32kg kettlebells, that’s 64kg of overall intensity. It’s hard to find a person that will be able to press 64kg with one arm if his or her working weight in the […]
Benefits of Double Kettlebell Training
Double kettlebells are better for overall strength. For example, if we perform the Double Kettlebell Military Press with two 32kg kettlebells, that’s 64kg of overall intensity. It’s hard to find a person that will be able to press 64kg with one arm if his or her working weight in the double version is in the 5-10 rep range is 32 kg per arm.
Double kettlebell training is better for hypertrophy. More overall intensity results in more training volume which, if applied correctly and with a proper diet, leads to more muscle gains. You know, that good old saying “heavy weight for high reps.”
Double kettlebell training is much more bad ass. One of the toughest exercises on Earth, in my opinion, is the Double Kettlebell Snatch (with 32kg kettlebells or heavier, of course).
Ok, so now you know why double kettlebell training is awesome. What’s next?
Tips to Training with Double Kettlebells
1) Remember that you are training with TWO kettlebells. It’s always tempting to add weight when you finally reached your desired repetition goal, but it’s not that simple with kettlebells. It’s not a barbell with lots of small increments. Remember that when you make a jump from 32kg kettlebells to 36kg it’s not just 4kg, it’s 8 kg total. Pretty decent by any means. If you are squeezing 3 sets of 5 reps with 32kg, there is a high possibility that you’ll need to work on singles with 36kg. Take-home point: take your time, master the weight fully before progressing forward.
2) Learn the Double Kettlebell Clean Exercise. It may seem obvious, but this is quite important tip. Just look at most exercises; they all require you to clean the kettlebells before performing the movement. In a perfect scenario you shouldn’t even feel that clean. So, if you are just starting with double kettlebell training, my advice would be to learn proper clean technique as soon as possible.
3) If you struggle to sync the kettlebells throughout the movement, imagine that it’s a barbell. That’s quite interesting tip. I successfully used it many times with clients that are just getting used to double kettlebell training. As soon as they imagined that their hands resisted against something solid instead of two unlinked objects they started to move kettlebells through space simultaneously.
4) If you struggle to move to heavier kettlebells, just progress to harder exercises instead. This unconventional approach to “progressive resistance” principle was taken, I guess, from bodyweight strength training. For example, if you can perform Double Kettlebell Military Press with 32kg but 36kg seems impossible for some reason, instead of crying in the bathroom and blaming the government, you can progress to a harder exercise with the same 32kg kettlebells. For example, your progression can be the Double Military Press to the Double Seated Overhead Press (on the chair without the back) to the Double Sots Press (that’s an overhead press from a full squat).
5) Strive to learn the Double Kettlebell Snatch. One reason: because it’s awesome. With all seriousness, it’s the most technically demanding lift with two kettlebells and it pays off. Once you get it down, you’ll see huge gains in strength and conditioning.
Closing Thoughts on Double Kettlebell Training
So, these were some random basic tips on double kettlebell training. In the end I should warn you: if you haven’t tried it you risk to get totally hooked and be ready to quit your job and drop your life to get another dose of this drug called “Kettlebell”. Thanks for reading. If you have any questions check out http://roughstrength.com.
Play rough! Alex Zinchenko
Alex Zinchenko is a personal strength trainer, strength athlete, fitness information provider, founder and owner of RoughStrength.com. The goal of Rough Strength is to provide fitness information and help other people in reaching their health and fitness goals rough. And by ‘rough’ I mean without any luxuries and conveniences. Pure raw strength is of course the number one priority.
P.S. Check out my Double KB workout that I just made below:
(I always try the workouts myself and experiment before recommending them :)
By Bryan Elliott
I recently went Behind the Brand with the team from Athletic Recon, a performance apparel brand for the modern athlete.
They took me to school on fitness and how to train and shared some of their best biz tips and strategies. Their CEO, Ryan Heuser is the real deal and this isn’t his first rodeo.
He’s the former co-founder of Paul Frank and has 20 years experience in the apparel industry. This 40-something father of three competes in races and trains like an animal with his 20-something crew members. The AR brand definitely has a “for us, by us” feel and is tested and approved by athletes across many disciplines like crossfit, soccer, all types of running, road cycling and MTB to name a few.
After my intense workout I saw several parallels from training to how Ryan and team run their successful business. Here are my 10 ways to run your business like a fitness bootcamp to get it in shape:
Watch the full video episode of Behind the Brand with Athletic Recon below and read on! Don’t forget to leave a comment or Tweet me @BryanElliott to join the conversation.
1. Don’t give up so fast.
Pull-ups aren’t much fun when you’re not good at doing them. And you can’t fake it. You’re either prepared or not. Do you give up too fast when the going gets tough? Any biz, including your start up or mature company is going to hit the wall at times. As you weigh the risks and rewards there’s probably more upside to gutting it out and pushing through.
2. Learn to say no.
There’s two ways to look at this. One is cutting out what’s not good and the other is staying focused on what you do best. Cheat days aside, when you’re in a fitness routine you’ve got to say no to the danger zone foods that will cause you to take 2 steps back for every step forward. The experts will tell you it’s about eating and training in moderation.
Running a successful business is the same. You’ve got to say no to associating with potentially toxic people who can ruin your chances of success. I don’t care how good and pristine that apple is, if it sits next to a rotten one in the bin long enough it will rot just the same.
You may also have to say no to potentially profitable opportunities outside of your scope of work. If you’re trying to isolate and strengthen your abs, doing anything unrelated to ab work will delay or get you off track. Stay in your lane. Get great at what you do. Be the expert. Perfect the process. Rinse and repeat. Put money in the bank. Then think about growth in new, but related areas.
3. No pain, no gain.
Cliché but true. Training and eating right requires sacrifice. Any business, and anything that’s truly worthwhile is the same. That goes for nurturing quality relationships or running a marathon. Come to grips that you’re probably going to have difficult times and fail more than once. Decide ahead of time what you’re going to do when that happens. Remember, there is no shame in failure.
The best advice I ever got was from Seth Godin who reminded me, “Yoda was wrong when he said ‘Do or do not, there is no try.’ There IS a TRY!! Try is the opposite of hiding.” Seth went on to say that the phrase “Failure is not an option” is also inaccurate. In fact, failure is necessary to success. If you haven’t failed in some capacity, you’re either extremely lucky or you’re a liar.
Learn from the experience and try not to repeat it. The pain and mistakes are the tuition you pay to learn and progress. And most of the time it’s more about what you become in the process vs where you arrive.
4. Establish routines.
Athletic Recon taught me how training should be as routine as brushing my teeth. Is your business in need of new clients? Make Biz Dev a routine and spend 25-50% of your day on what matters most. Don’t get distracted by other busy work or jumping on Facebook or Instagram to see what your friends are doing. In fact, unless you use FB for serious marketing, I suggest deleting it from your phone so you’re not tempted to check it and your email every 5 minutes.
5. Be part of a community or create one.
Experts will tell you that most people who join a gym eventually quit if they go alone. When you’re part of a community you’re more likely to stay in the game because you’re accountable to your friends and you’re an important link in the chain. The crew at Athletic Recon trains together in their office at 4pm every day. They also invite their fans and the local community to join them for informative healthy eating and training workshops. Connecting people and providing value is a huge asset and powerful way to build trust.
6. Get the right gear.
We’ve all been here. You do a sport or activity and you’re not prepared with the right gear. It’s more difficult to do or worse, you get injured. Athletic Recon literally puts blood, sweat and tears into designing and developing the right gear for several types of training and active lifestyles. Get the right gear for your business as well. Invest your money where it counts and it could make all the difference. How does the fact that you MacGyver everything to save money reflect on your reputation and brand?
7. Let your actions do the talking
Ryan’s dad used to take him to the gym when he was a kid. His dad didn’t say much during these times but Ryan watched his example and figured out what to do. Are you spending more time on your press release than actually doing the work? How much time and money are you spending on printing t-shirts with your logo on them vs rolling up your sleeves and getting dirty?
8. Disrupt the status quo.
Ryan’s tip about staying in shape was mixing up his training schedule so his body has to keep up with him and progress doesn’t plateau. Maybe your business could benefit from thinking like this as well?
Do you have competitors that seem to imitate you quickly? Being unpredictable will throw them off the trail and you’ll keep the first-mover advantage. Do you work in a mature industry where everyone has done it the same way for 30 years? Maybe mixing things up is just what you need to break through…
9. Run the marathon not the sprint.
I love this metaphor because it forces me to think long-term. Whether that’s the small victories or set backs along the way, my perspective and strategy is focused forward. This is helpful in all aspects of running your biz, from hiring people to financial goals and everything in between.
10. Make time, not excuses.
We all have the same 24 hours in a day. “I don’t have time for that” is the worst offense. If it is worth doing or must be done, make the time. No excuses. Good luck!
Follow Bryan Elliott on Twitter: www.twitter.com/bryanelliott
I couldn’t believe what I was seeing. Fitness women struggling to do some basic exercises.
By fitness women, I mean women who compete in amateur and professional fitness contests. Usually these contests have a beauty round and a fitness round. The fitness round is typically a dance routine/gymnastics routine. They are usually highly trained athletes and can typically breeze through any body weight exercise that you put them through.
Unless you’re Monica Brant.
If you don’t know who Monica is, she’s worth checking out. She’s been on hundreds of fitness magazine covers, won fitness, bikini and figure pro contests and is a terrific ambassador for fitness. I’ve worked with Monica on and off since 2007 on various fitness related projects and was her business manager during that time.
BACK TO THE STRUGGLING WOMEN
As I watched these women laugh, ooh and ahh, strain and struggle through the 20+ new exercises that they were learning as part of a bootcamp that Monica did in Canada, I thought of you. “YOU would LOVE these exercises!”, I thought.
These exercises are perfect for bootcamp instructors, coaches, and personal trainers and they are taught, demonstrated and explained by Monica Brant herself! I don’t know of ANYONE who is better qualified than Monica to show off some killer leg and core exercises. I mean Monica has some of the best legs and glutes in the business bar none!
As I watched the 70 minute Monica Brant bootcamp leg and core video, I knew that this was something that you would be interested in since, like me, you’re always looking for new stuff to use. Here’s what’s on this never before seen footage.
- Body weight leg exercises with ballet, boxing, track, jiu jitsu and fitness influences. Monica is constantly taking new fitness classes from all around the world. She’s taken her favorite and demonstrates and explains them in this video.
- Full body exercises
- Ab and core exercises
One of the great things about this video is that you get to see the women who are attending the bootcamp perform the exercises for the first time.
This is awesome because it gives you an idea of what to expect when you have YOUR bootcampers do them. You’ll see how Monica coaches them to get the most out of the exercises. It’s like being right there while Monica coaches her clients.
I’ve been to a lot of Monica’s camps. I filmed them, taught bootcamp workouts to the attendees and just hung out. You can feel the excitement in the room when Monica takes charge. The temperature rises to about 105 degrees Farenheit. There are periods of of hushed silence and periods of extended laughter. It’s just an incredibly valuable experience due to all of the new material that she presents.
HERE’S HOW YOU CAN GET THIS NEVER BEFORE SEEN VIDEO!
Monica charges $600 for one person to attend her camp. She only does about 6 camps a year in places like California, Canada, Austin, and Hawaii. Women (and men) come from the far corners of the world to attend her camp.
If I were to edit and produce this video onto a dvd, I would charge upwards of $30 for it. And it would sell very well to Monica’s fans and to bootcamp instructors and coaches like you.
But I’m not going to do that.
I edited the video down to 70 minutes and included all of the legs and core exercises. I cut out all of the other stuff – make up, photo shoots, etc. This is a bootcamp resource plain and simple. It’s a stand alone product.
And YOU can get it right now as a FREE BONUS when you pick up my favorite workout, “The Sledgehammer Workout”!
READ ALL ABOUT THE SLEDGEHAMMER WORKOUT AND THE MONICA BRANT BONUS HERE
note – if you already bought The Sledgehammer Workout, email me your receipt info and I’ll get the Monica Brant bonus video right to you. You can watch it instantly online. This special bonus is being offered for 1 week only!
P.S. This bonus is an amazing offer! Don’t miss out! This special bonus is being offered for 1 week only!
A lot of people have reported that this is one tough workout. Maybe too tough. Personally in my own bootcamps, I have seen people
- Throw Up
- Pull in the parking lot to my bootcamp, see the cones, recognize what the workout is going to be and then quickly drive away.
I kid you not.
You can approach this workout in many different ways. You can:
- Divide your group up into teams and see which team finishes first. Pick the team with the top 3 finishers to make it more interesting.
- Create a solo event and see who finishes first.
- Make this workout an add on to your main workout.
- Make this workout a starter or ice breaker prior to the main workout.
I’ve done it all of these ways and they all work fine.
Warning – this is a brutally, scary workout. Perfect for Halloween and beyond!