The double kettlebell thruster is a very challenging exercise building significant gains in work capacity. The exercise combines two exercises; the double rack squat and the double press. Teaching Points Hold the kettlebells in the double rack squat position Inhale before you initiate the rack squat Your elbows should remain inside your knees Drive through…
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The double kettlebell swing is the fundamental kettlebell exercise for all ballistic exercises. It strengthens the posterior muscle chain within a dynamic exercise that includes both acceleration and deceleration phases. The swing has a massive carry over to general activity and sports due to the powerful snapping hip extension involved. It is also great for…
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The double kettlebell snatch is the king of the kettlebell ballistic exercises. It is one of the most difficult moves to get right and should only be attempted after mastery of the double kettlebell high-pull. The lift basically involves lifting the Kettlebells from a Kettlebell swing to the overhead locked out position in one move.…
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Similar to the double kettlebell shoulder press, the kettlebell push press is a very effective upper body strengthening exercise. With the added momentum from the leg drive, the push press allows you to lift a heavier weight than a strict overhead press. Teaching Points Start with the kettlebells in a strong ‘racked’ position with the…
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The double kettlebell shoulder press is a very effective upper body strengthening exercise that works the shoulders through a good range of motion and increases shoulder stability. Teaching Points Start with the kettlebells in a strong ‘double racked’ position with the feet well grounded. Press the kettlebells up vertically, keep the forearm vertical and the…
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The double kettlebell high pull is the precursor for the double kettlebell snatch. Controlling and stabilising two kettlebells simultaneously makes this exercise a very challenge movement. Teaching Points Initiate the movement with the swing. The elbow must remain tight to the body, think about holding a newspaper under your arm. When you initiate the clean…
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The kettlebell deadlift is an important lift for any training program and the technique used to pick up the kettlebells from the floor for many kettlebell exercises. Teaching Points Stand with feet slightly wider than shoulder width apart. Point the toes out slightly. The kettlebells will be positioned between your feet. Keep a neutral spine.…
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The double kettlebell clean & press is a hybrid exercise and combines the kettlebell clean and the kettlebell press. To successfully perform this movement you will need to follow the teaching points of both movements. Teaching Points Initiate the movement with the swing. The elbows must remain tight to the body, think about holding a…
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The clean is an important movement because it’s the link between many kettlebell exercises. Before your clients perform the double clean they must first feel comfortable in the double rack position. Although the clean is a simple movement it can be a difficult exercise to master. Teaching Points Initiate the movement with the swing. The…
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A kettlebell is a sphere shaped cast iron or cast steel weight that resembles a cannon ball with a handle; essentially a Russian dumbbell, known as a Girya. Here are the main parts of the kettlebell; The Horns The Handle The Body There are two types of kettlebell; competition and regular. Competition Kettlebells As the…
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Bottoms Up Clean – This movement can be performed with a single or double kettlebell. Swing the kettlebell back like you would a skier swing and catch it at the top in the bottoms up position. Bottoms Up Rack –This an excellent exercise to build the strength and stability needed for more complex bottoms up…
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The steel club Gamma Cast is an excellent exercise for developing circular shoulder strength and will bullet proof your shoulders like nothing else! A similar exercise to the steel mace 10-to-2 where you alternate swinging the club over each shoulder, the only difference is the mace has a longer handle so it’s held at an…
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