I know what you’re thinking. “Just how in the world can you expect to get stronger, leaner, and healthier by spending less time working out? ” If it seems impossible, let this blog post serve to show you all that yes, indeed, you CAN workout as little as 45 minutes per week (not per day, per week!) and gain some serious conditioning.
So…how does that work really? Grab a pair of kettlebells and follow me along. This blog post will unravel some simple yet incredibly demanding routines guaranteed to make you stronger than you ever thought possible. But first, a word of advice from yours truly.
When I started to get busier in life as my training business took flight, I found myself wondering just how I could get fast and effective workouts completed to fine tune my own strength. I have toyed around with hybrid programs of body weight and kettlebell routines fora while, but after having read some compelling articles on the nature of double kettlebell routines, I decided to see what all the fuss was about. Granted, I have written about double kettlebell work before, but this time, something much more scientific is in store for the blog. Let’s talk about why double kettleblls lead to maximal power output in a fraction of the time.
Principle One: Loading parameters. Your body will have to be locked and loaded all the more in order to execute demanding ballistic drills such as swings and snatches. Thought a heavy kettlebell required maximal contraction of the quads and glutes, add your second bell for some serious leg work. Not only that, at the height of your double kettlebell swing or snatch, you will have maximum contraction of the abdominal muscles to stabilize both weights in front of you. The overall contraction and force that is put out from these muscles results in some serious power and conditioning.
Principle Two: Speaking of conditioning, let’s talk about the heart. Fair warning on this one, heart rates on double swings, high pulls and snatches will SKY-ROCKET. If you are not used to this sort of demand or have a heart condition, double kettlebells are not something you want to try on the fly. That being said, if you are already at a good level of conditioning and have those last few pounds to drop, double ketltbell work will do just that. Exceedingly high heart rates equal killer fat burning workouts and ultimate cardiovascular training. That being said, high heart rates mean less time needed to workout due to the demands of the routine itself. This is where you can really do more work in less time and keep your training to 10-15 minutes a day or, if you’re like me, 15 minutes 3x a week 🙂
Principle Three: Maximal strength. Cleans, presses, push presses, and the double clean and jerk. All these lifts foster incredible core strength and upper body strength. This might sound bizarre, but by just practicing a lot of push presses with a pair of 12kg and the occasional double 14kgs, I was able to do a one arm military press with a 28kg kettlebell (true story! Video for that to come soon! I ahve witnesses in case you need the confirmation;) ). Again, contracting the abs and fostering the load of the weight on the shoulders itself with double kettlebell work equates to scary yet awesome strength gains. Want more power? Grab two kettlebells!
So, how do we gain maximal stability, strength, power and that “looking good naked” effect from double kettlebell work? Check out the routine below, compliments of Geoff Neupert, Master SFG. Warning, this is advanced kettlebell work that should only be done under the supervision of a trained professional.
If you’re ready for serious strength, an exceptional physique, and the ability to train at maximum capacity in the shortest amount of time, come work along side us here at Primal Fitness Pittsburgh! Trust me, you’re right where you need to be to learn kettlebell basics and advanced techniques to unleash your full potential!
Master Your Instincts!
Janelle Pica, RKC and PMF1 Instructor
