Double Kettlebell
Eight weeks of strength with a matched pair of kettlebells: two-bell cleans, presses, thrusters and jerks, with the windmill and get-up for balance.
- Weeks
- 3 8 weeks · with a trainer
- Days a week
- 3
- Level
- Intermediate
- Gear
- A pair of kettlebells: two bells of the same weight, each one you can press five times. Every session needs both; the windmills and get-ups use one.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Clean and Press
- Two-Arm Kettlebell Clean 4 × 5
- Alternating Kettlebell Press 4 × 5 each side
- Double Kettlebell Front Squat 3 × 6
- Alternating Kettlebell Row 3 × 8 each side
- Double Kettlebell Windmill 2 × 3 each side
Clean both bells together and land them on your forearms, elbows on your ribs. Rest 90 sec between sets.
Day 2 Hang and Squat
- Alternating Kettlebell Hang Clean 4 × 6 each side
- Kettlebell Thruster 4 × 6
- Renegade Row 3 × 6 each side
- Bottoms-Up Kettlebell Clean 3 × 3 each side
- Turkish Get-up (squat style) 2 × 2 each side
The thruster is one movement: the squat drives the bells up. Bottoms-up cleans with one bell; squeeze the handle hard.
Day 3 Overhead
- Double Kettlebell Push Press 4 × 5
- Double Kettlebell Jerk 4 × 3
- Kettlebell Seesaw Press 3 × 5 each side
- Two-Arm Kettlebell Row 3 × 8
- Advanced Kettlebell Windmill 2 × 3 each side
Push press: small dip, the legs start the bells, the arms finish. Jerk: dip, drive, then drop under the bells. Rest 2 min.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
- Week 7 · Peak with a trainer
- Week 8 · Deload and test with a trainer
Get all 8 weeks free with a trainer.
Ask your trainer
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