Top 3 DOUBLE KETTLEBELL Exercises (for Strength + Power)

The double kettlebell swing, clean, and front squat form the foundation of all double kettlebell workouts.

The double kettlebell swing improves your hip power and gets you acquainted with the new physics of double kettlebell training.

The double kettlebell clean directs that hip power vertically and allows you to transition between “ballistic” and “grind” lifts.

The double kettlebell front squat strengthens the entire body while refining the rack position.

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Zack Henderson is a strength coach in Nashville, TN.
He enjoys working with students of all skill levels to become stronger than they ever thought possible.

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0:00 Intro
0:39 Double Kettlebell Swing
2:19 Double Kettlebell Clean
4:48 Double Kettlebell Squat
6:38 Armor Building Complex

[alexcordero]

Honestly... I've been screwing around with kettlebells for about two years, and I think that I finally got it. I'm still chickenwinging and slamming my shoulders but not as much anymore. Thanks for the clear and concise instructions.

[jeffglueck]

I’m in my 4th week of strictly doubles: 50 double swings (5 every :30 for 5 mins), 5 sets of 5: double clean and press, double front squats, 5/5 pull ups then right into 5 dips, then 5 rounds of loaded carries. 1 minute rest between sets. Go to are 24kg bells, but a heavier day will be 5 sets of 3 w 28’s or 3 sets of 8-10 with 20’s. People forget the bicep benefits of double cleans and super setting them with strict presses really hits the entire body. I love the push/pull of the pull ups and power rack dips. Nice pump and dips are very underrated from a chest perspective. Great content as always coach! And: your bolt tattoo is dope!

[Johan]

Great instructions with attention to details that can make a big difference!

[Matticus]

Finally. A perfect demo for people with thick and wide upper thighs. Thanks!

[benswarts]

Great video Zack! Double bell is such a solid (and fun/challenging) way to train. Great breakdown and instruction - comprehensive, sensible, and engaging. Thank you :)

[RepairtheBreach]

Just discovered you and I am so thankful. I am a beginner, I am 55 years old male, Marine vet, I am 177 lbs and I have only 75% mobility in my right shoulder because of surgery.

What advice do you have for me?

[terrapuraregenerative]

Can you do a video about the various single or double kettlebell lateral swings?

[tpharo]

Great video bro! I love doing DJs complex 3x a week; you gave me a good goal to shoot for 30 min👍

[DaveM]

Great video; I'd love to see your take on Dan John's relatively new single-bell version of the ABC.

[ronaldhoward]

Good information, especially on dbl cleans. This year I have been doubling up 12k, 16k, 20k. I find the dbl squat hardest for me. Tight back, hamstrings.

[sidharthpalakkode]

Hi Zack. Ive been using a single 16K kB. Ive enjoyed using it for cleans, swings and squats. Im thinking to purchase a double adjusble KB i frankly dont have the space to own multiple. These are pretty big so my stance would be pretty wide for swings. Im debating if i should puchase

2 KB 12-22 K

Or 1 with an expansion kit that goes till 32 K

Swings would be a major component for me since ive been avoidind Dead lifts.

What do you recommended i go with? Im lookong at the ones from bells of steel

[socat]

What aboit double dead clean? Troed first time today with 20s. Felt good although because of the weight and its distribution felt a bit that the waist/back was putting it some work but i tried as much as possible to push from legs/hips

[shantanusapru]

Interesting.
My list would be a bit different.
I don't think the double swing offers much benefits over the 2-hand swing (provided, of course, it's done with a heavy enough KB). In fact, I think the single arm swing (various forms) offer a few better benefits than the 2-arm and double swing...
Instead, I'd have listed the double OHP/military press as a better exercise to include in the "top 3" category. It is certainly a great muscle builder, incl. the core, and adds tons of strength as well!
Perhaps all this categorization of top 'x' this & that is silly, but if I were to choose the "top 3 double KB movements" to practise/master, it'd be the double clean, double press & double front squat, not the double swing.

[dundee]

ABC is by far my favourite kettlebell combo

[pk]

Very informative simple video. thanks!!

[aubreygmcghee]

Hey Zack I'm curious, did you build your physique with kettlebells alone?

I'm on the fence if barbells are necessary for building maximal strength? My theory is that you can build enough maximal strength with kettlebells to excel at most activities aside from those where the focus is on maximal strength. An example would be power lifting or maybe a football lineman etc.

For other sport activities where maximal strength isn't the main focus, but does play some role, my theory is anymore maximal strength than kettlebells can build, once you move up to double bells, would be diminishing returns. An example would be a football defensive back that does need maximal strength but he also needs speed and agility. Building too much maximal strength might slow him down or take away from agility or may not be of any benefit and adding size might even slow them down.

Anyways I have no evidence to back up my theory as I have only seen one study done on maximal strength development with kettlebells, but it was not advanced training and the addition of double bells as I understand it.

I'm curious about your experience with kettlebell training and how much maximal strength can be developed with double bells. Would it be sufficient for most sports where maximal strength is beneficial but isn't the main focus?

[arijitsinha]

I hv seen zelensky using double kb in one of the videos on YouTube. Even perform it but have issues with db kb swing as bells tend to bang. Thumbs position messes itup for me.

[charlrichardengelbrecht]

Kettlebell swings will f-up your knees

[Justobserving]

Don’t forget about your legs this host is wrong about just the upper body. Do all the upper work but include squats, lunges, rack carries, RDL, 1 leg RDL, get the hamstrings and glutes working. I’d not yo will suffer as a modern human who sits to much and your body will not be ready for the bigger lifts.

But I don’t have an online YouTube channel so take what I said with a grain of salt.