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!
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.
@@ZackHenderson aside from the double kettlebell squat i don't see much of a pay off using double kettles instead of using a heavier single bell and alternating sides... too high of a risk to reward ratio as far as i'm concerned(lose focus for just a moment and yr f'ed as ditching/bailing on two bells instead of one is very likely going to result in injury as you are effectively trapped between the bells during highly unstable fast ballistic motions) I've yet to see smb getting more the a forearm bruise using a single bell but when it comes to doubles its like going to the nascar races: a major crash is just around the corner 🙄 Even for the squats for me it feels more comfortable using a 48kg big bell then 'strapping' two 20kg+ bells on each forearm and focusing on balancing them trough out a set... you are supposed to train&focus on the legs during squats ffs !! Sure it looks 'cool' & flashy to use two bells simultaneously but its highly taxing to constantly have to focus primarily on balancing the two bells instead on the movement&technique itself to perfect it& progress in the weights used... think about it: most of the time you see folks f'in around with two 16-20kg bells for years with little to show for while the guys working single bells after a few yrs are squatting 60kg or heavier bells and clean&pressing 32-40kg bells As for the whole hard cast iron style vs competition bells the answer should be obvious: if your goal is to actually improve&progress instead of just learning to cheat better(comp style for maximum efficiency ?! sure is !! but utterly detrimental/abysmal for size&power development) and appearing to be lifting a lot more then you can(all the comp bells are the same size after all) meanwhile your forever stuck working with the 'yellow bells of shame'...
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 :)
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?
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.
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.
I'd honestly put the jerk over the squat. You could put it over the clean, although, I feel like the clean is more useful for specifically teaching proper use of the bells. I'm not saying squats are bad or anything, so nobody say that!
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
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?
Hey Travis, thanks for chiming in. I think, in general, we’re very much on the same page here. The cold truth is, nobody needs “maximum” anything. We need optimal. The older I get (read: the more people I coach), the less I’m interested in these conversations around the extremes. Yes, I train powerlifters, but even that’s a dance around managing compromises and the training looks more holistic than many would assume. There are elite lifters who can’t tie their shoes. There are marathoners who can’t move a couch. My job is to fill the gaps. And ultimately, make peoples lives better. Diminishing returns show up everywhere. Training, like many things, is all about managing compromises and keeping the goal the goal (not as simple as it sounds). At the end of the day, when it comes to most people, the basics go a long way (forever). But in the interest of making as much comprehensive training content as possible, I’ll sometimes drift into more advanced stuff. A disclaimer: you don’t need to do everything you see on the internet. If you can physically do everything you want to, feel good, and your doctor is happy, that’s good enough for me.
@@ZackHenderson Thanks for the reply. I pose the question because I want to stick with kettlebells only. I believe it gives the most bang for your buck while taking the least away from your day to day life if done correctly. They are an extremely efficient tool for building strength, endurance and cardio all in one package. My only concern is, do they provide enough stimulus to maximal strength development, or is it necessary to add some barbell training to challenge your maximal strength needs? I feel like it is but it's just a theory. I have no information to back up that theory and I can't find information to confirm my theory.
I hv seen zelensky using double kb in one of the videos on UA-cam. Even perform it but have issues with db kb swing as bells tend to bang. Thumbs position messes itup for me.
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 UA-cam channel so take what I said with a grain of salt.
Maximize Your Strength and Power (While Cutting Fat + Building Muscle) With Kettlebells: zackhenderson.com/kettlebell-synergy/
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!
Killer stuff Jeff! And thank you - I went with one of your artist recommendations ;)
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.
2 years sounds about right. This is a long game.
@@ZackHenderson aside from the double kettlebell squat i don't see much of a pay off using double kettles instead of using a heavier single bell and alternating sides... too high of a risk to reward ratio as far as i'm concerned(lose focus for just a moment and yr f'ed as ditching/bailing on two bells instead of one is very likely going to result in injury as you are effectively trapped between the bells during highly unstable fast ballistic motions)
I've yet to see smb getting more the a forearm bruise using a single bell but when it comes to doubles its like going to the nascar races: a major crash is just around the corner 🙄
Even for the squats for me it feels more comfortable using a 48kg big bell then 'strapping' two 20kg+ bells on each forearm and focusing on balancing them trough out a set... you are supposed to train&focus on the legs during squats ffs !!
Sure it looks 'cool' & flashy to use two bells simultaneously but its highly taxing to constantly have to focus primarily on balancing the two bells instead on the movement&technique itself to perfect it& progress in the weights used... think about it: most of the time you see folks f'in around with two 16-20kg bells for years with little to show for while the guys working single bells after a few yrs are squatting 60kg or heavier bells and clean&pressing 32-40kg bells
As for the whole hard cast iron style vs competition bells the answer should be obvious: if your goal is to actually improve&progress instead of just learning to cheat better(comp style for maximum efficiency ?! sure is !! but utterly detrimental/abysmal for size&power development) and appearing to be lifting a lot more then you can(all the comp bells are the same size after all) meanwhile your forever stuck working with the 'yellow bells of shame'...
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 :)
Yep - double slinging that iron is a wonderful feeling. Appreciate you bro!
Good instruction! Thank you.
Finally. A perfect demo for people with thick and wide upper thighs. Thanks!
Great instructions with attention to details that can make a big difference!
Great video; I'd love to see your take on Dan John's relatively new single-bell version of the ABC.
Thanks! Check this out ;) ua-cam.com/video/yRMQuI47Qow/v-deo.html&pp=ygUoc2luZ2xlIGtldHRsZWJlbGwgYXJtb3IgYnVpbGRpbmcgY29tcGxleA%3D%3D
Can you do a video about the various single or double kettlebell lateral swings?
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?
Watch Joe Daniels at Swing This. He has a lot of good information. Keep at it because doing this over time even with light weight will benefit you.
Great video. Thank you.
Great tutorial, thanks!
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.
You got to do double kettlebell swings outside the legs then it involves more traps and it will burn the legs
Great video bro! I love doing DJs complex 3x a week; you gave me a good goal to shoot for 30 min👍
Brilliant tutorial and tips 🔥🔥🎬
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.
Very well done!
ABC is by far my favourite kettlebell combo
I'd honestly put the jerk over the squat. You could put it over the clean, although, I feel like the clean is more useful for specifically teaching proper use of the bells. I'm not saying squats are bad or anything, so nobody say that!
Very informative simple video. thanks!!
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
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?
Hey Travis, thanks for chiming in. I think, in general, we’re very much on the same page here.
The cold truth is, nobody needs “maximum” anything. We need optimal.
The older I get (read: the more people I coach), the less I’m interested in these conversations around the extremes. Yes, I train powerlifters, but even that’s a dance around managing compromises and the training looks more holistic than many would assume.
There are elite lifters who can’t tie their shoes. There are marathoners who can’t move a couch.
My job is to fill the gaps. And ultimately, make peoples lives better.
Diminishing returns show up everywhere. Training, like many things, is all about managing compromises and keeping the goal the goal (not as simple as it sounds).
At the end of the day, when it comes to most people, the basics go a long way (forever).
But in the interest of making as much comprehensive training content as possible, I’ll sometimes drift into more advanced stuff.
A disclaimer: you don’t need to do everything you see on the internet.
If you can physically do everything you want to, feel good, and your doctor is happy, that’s good enough for me.
@@ZackHenderson Thanks for the reply. I pose the question because I want to stick with kettlebells only. I believe it gives the most bang for your buck while taking the least away from your day to day life if done correctly. They are an extremely efficient tool for building strength, endurance and cardio all in one package.
My only concern is, do they provide enough stimulus to maximal strength development, or is it necessary to add some barbell training to challenge your maximal strength needs? I feel like it is but it's just a theory. I have no information to back up that theory and I can't find information to confirm my theory.
What’s your definition or measure of maximal strength?
I hv seen zelensky using double kb in one of the videos on UA-cam. Even perform it but have issues with db kb swing as bells tend to bang. Thumbs position messes itup for me.
#KettlebellMeDamnIt❤
Kettlebell swings will f-up your knees
Bottoms up will f-up your wrists
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 UA-cam channel so take what I said with a grain of salt.