Chasing Strength

https://ift.tt/GWEA346 - Double Kettlebell Complex Workout: "Oh Row You Don't - 2.0". It's a challenging time-efficient workout that's great for general conditioning, fat loss, and building some muscle on the upper back, shoulders, and posterior chain. Here are the details for today’s double kettlebell complex workout: (Make sure you’re using a 10-12 rep max for your double snatch.) Double Kettlebell Row x5-6 Double Kettlebell Clean x5-6 Double Kettlebell Press x5-6 Double Kettlebell Snatch* x5-6 Double Kettlebell Front Squat x5-6 [+] Men: 16kg-24kg [+] Women: 8kg-16kg [+] Sets/Rounds: 2 to 4 [+] Rest: Beginner - As necessary; Advanced - W:R=1:2** *I cut my Snatches because something felt "off." Never be afraid to cut your reps if things don't feel right. Never worth getting injured. **Work: Rest = 1:2 means time yourself performing this double kettlebell complex. Then rest twice as long. Example: It takes you 1 minute to perform. Rest 2 minutes before doing another set. If you’d like more double kettlebell complex workouts and programs, visit: https://ift.tt/GWEA346 =================================================== If you found this video helpful, please like, subscribe, and share with someone who would benefit! 👍 #kettlebellcomplexworkout #doublekettlebellexercises #doublekettlebellclean #doublekettlebellfrontsquat #doublekettlebellsnatch #doublekettlebellpress

https://ift.tt/nPHyge4 Today’s Double Kettlebell Complex Workout: “Ballistic Beatdown” - Light Day. It’s great for general conditioning, fat loss, and building some muscle on the upper back, shoulders, and posterior chain. Here are the details for today’s double kettlebell complex workout: (Make sure you’re using a 15 rep max for your double high pull.) Double Kettlebell High Pull x5-10 Double Kettlebell Snatch x5-10 Double Kettlebell Push Press x5-10 [+] Men: 16kg-24kg [+] Women: 8kg-16kg [+] Sets/Rounds: 2 to 4 [+] Rest: Beginner - As necessary; Advanced - W:R=1:2* *Work: Rest = 1:2 means time yourself performing this double kettlebell complex. Then rest twice as long. Example: It takes you 1 minute to perform. Rest 2 minutes before doing another set. If you’d like more double kettlebell complex workouts and programs, visit: https://ift.tt/nPHyge4 =================================================== If you found this video helpful, please like, subscribe, and share with someone who would benefit! 👍 #doublekettlebellworkoutforfatloss #kettlebellcomplexfatloss #doublekettlebellfatlosscomplex #doublekettlebellcomplexfatloss #kettlebellcomplexworkout #doublekettlebellexercises #doublekettlebellhighpull #doublekettlebellsnatch #doublekettlebellpushpress

Want To Improve Your Kettlebell Snatch? Here's How: https://ift.tt/j97fIvN The first quarter of 2022 is almost over. If you’re behind on your goals, using the KB Snatch can “catch you up” if you do it right. Assuming you know how to Snatch correctly, here are 3 ways to move up a KB size: [1] Perform HEAVY Kettlebell Swings Either 2-Hand, 1-Hand, or even Double Swings. This builds your hips and strengthens your hip drive. Which in turn makes your Snatch size kettlebell feel lighter. [2] Incorporate HEAVY Double Kettlebell Front Squats … Or any double kettlebell Front Squats. In Olympic lifting, we use the squat to drive up the lifts once we’ve mastered technique. Why? As you improve your maximum strength, you increase your ability to produce more power. And the kettlebell Snatch is a power exercise. [3] Snatch MORE. I know this is a novel idea, but many kettlebell users over-emphasize the Swing. (Yes, I know I just said to “Perform HEAVY Swings” but this is if you’ve already been doing a Ton O’ Swings.) Nothing like practicing good old “synaptic facilitation” - higher frequency, lower fatigue training - to get stronger. Remember, strength is a skill. Snatching at a higher frequency not only increases and strengthens neural pathways in your brain, making your Snatch groove feel easier… … it also boosts your confidence too, which drives you to want to snatch a heavier kettlebell. Give one (or more) of these a shot and let me know how they worked for you. And if you choose Option #3, which kettlebell Snatch program should you use? A lot of folks report great results in the ‘built for you’ “King Sized Killer” program here 👇 https://ift.tt/j97fIvN #KettlebellSnatch #KettlebellSwing #KettlebellFrontSquat Stay informed - Subscribe here: ►► https://www.youtube.com/user/GeoffNeupert

Kettlebell exercises and bodyweight exercises can be combined in the same workouts for faster results - https://ift.tt/0QFYTh6 How do you add in your favorite bodyweight exercises with your KBs to ensure you’re actually making measurable progress instead of just smoking yourself? Good question. Here are 4 tips for how to get you started: [1] Pick the KB exercises you want to include [2] Pick the bodyweight exercises you want to include [3] Pick your frequency (2 to 5 times a week) [4] Remember, there’s an inverse correlation between frequency and volume - … as volume increases, you’ll need more rest days to recover, so you can’t train as frequently. Sometimes I’ll train the whole body in one session. Other times I’ll use the ol’ “Push-Pull” template - pushing away from the body / pushing the body away from the ground with pulling toward the body / pulling the body away from the ground. Pick a “Push” - like a Press or Handstand Push Ups. Pick a “Pull” - like Pull Ups or Snatch. Examples: 👉 Push Ups + Kettlebell Swings 👉 Goblet Squats + Pull Ups 👉 Chins Ups + Kettlebell Presses 👉 Kettlebell Presses + Pull Ups 👉 Kettlebell Swings + Parallel Dips 👉 HSPUs + Kettlebell Swings 👉 Kettlebell Presses + Pistols 👉 OAPUs + Kettlebell Front Squats … to name a few combinations. Sure, you can do more than 2 exercises too. Those were just to get your wheels turning. And yes, of course, you can use multiple pairs in a workout program. Again, those are just ideas. Over the last couple of decades I’ve found combining bodyweight and kettlebell exercises can inject “new life” into boring, dusty ol’ kettlebell workouts. So, if you’re feeling “stuck” or just are looking for new training ideas, start adding in one or more of your favorite bodyweight exercises with your kettlebell training. And if you don’t feel trying to design your own “Hybrid” bodyweight - kettlebell workout program, you can get 18 different “built-for-you” 4-week programs by clicking the link below 👇 https://ift.tt/0QFYTh6 Subscribe here ►► https://www.youtube.com/user/GeoffNeupert

https://ift.tt/3mzNEP7 - The Double Kettlebell Clean and Press is arguably the most "complete" kettlebell exercise you can do to change your capability and your appearance. Performing the Clean & Press with a pair of kettlebells is one of the most complete “exercises” there is. It works your upper and lower body. And it works almost all the fundamental human movement patters: Push, Pull, Squat, Bend, Lunge, Twist, Walk (Gait). It’s a - ✅ Bend ✅ Pull ✅ Push ✅ Squat Squat? Yes, there’s some knee bend in there, so your quads get some work, but without the leg chafing that comes from heavy squats. Think about it: Hips Hamstrings Calves Abs Lower back Hands/Fingers Forearms Biceps Triceps Shoulders Upper back Lats … All worked from simply picking a pair of kettlebells up and pressing them over head. Not to mention when you do them for reps. That's a game changer. In this video I decided to take my 32kg kettlebells for a spin and do a double kettlebell clean and press rep max test. I did a "comfortable" 10 at an 8 out of 10 RPE (Rate of Perceived Exertion). I could've probably squeezed out 2 more. A 10RM is a great load to force some noticeable changes to take place in your body. Assuming you have your programming dialed in. I put together a kettlebell workout program based on the Clean and Press - you can use single or double... ... That a lot of guys over 30 are really enjoying. They're reporting back things like the following - 💪 Shirts start fitting “differently” across the shoulders and upper back… 💪 Shirt sleeves start feeling tighter. 💪 Veins in your forearms that weren’t there before. Or at least you didn’t notice… 💪 Jeans than button easily and are no longer as snug in the waist like they once were. 💪 Every day activities, like running up and down the stairs are a breeze This new kettlebell workout program is based upon your 10RM or your 5RM of you kettlebell clean and press, with 1 or 2 reps of "wiggle room" on either side. It's called "THE GIANT" and it's only a max of 90 minutes a week. You can check it out by visiting the link below: https://ift.tt/3tbMBY3 #doublekettlebellcleanandpress #doublekettlebellworkout #kettlebellcleanandpress #kettlebellworkout #TheGiant

Enjoy!

‘LAZY CLEANS’... . Here was a complex from the other day - post barbell - done later in the evening- split off from my main training session. . Did not want to do it, but, hey, you gotta do what you say you’re gonna do - . That way it’s easier (practically automatic/ habitual) to do the things you don’t want to do, but need to do… . Surprisingly, it felt like I barely needed any effort on the cleans - “Meh,” A little hip drive and they “flopped up“ into the rack. . Some days are like that – “Meh…” . But it’s the consistency that counts and ultimately wins the race – one step at a time, 1 foot in front of the other. Repeat. . And some days, you never know, you are “rewarded” with something that feels easier than normal. . “The Olympic, 3.0” - Medium Day . [+] Men: 16-24kg; Women: 8-16kg [+] 2-4 sets [+] Rest: As needed to W:R=1:2 . If you’d like complexes and want a free 6-week double complex program, grab a copy of “THE WOLF” here: 👉 https://bit.ly/mkm-wolf . #kettlebell, #kettlebells, #kettlebellworkout, #kettlebelltraining https://www.instagram.com/p/CEaJAGLHwCQ/?igshid=e8n39cbhv2vr

Been really slacking with putting these videos up lately. . My bad. (As we used to say in the late 80’s and early 90’s.) . Today’s Double Kettlebell Complex: “Oh Row You Don’t 2.0” - Medium Day . [+] Men: 16-24kg; Women: 8-16kg [+] 2-4 rounds [+] Rest: Beginner - as needed; Advanced - W:R=1:2-3 . [NOTE: I bailed on the snatches - had just done some heavy deadlifts in the posterior chain power just wasn’t there. Sometimes you have to call an audible, know what I mean?) . By the way - . if you like complexes and want a free double kettlebell complex program, grab “THE WOLF” here: . 👉 https://bit.ly/mkm-wolf . #kettlebell, #kettlebells, #kettlebellworkout, #kettlebelltraining, #kettlebellcomplex https://www.instagram.com/p/CEUQ0m9nZ26/?igshid=wdlg4x8vd0ie

On “Staycation”... . Happy Friday, by the way! . Today’s workout/training- Double Kettlebell Complex: “Ballistic Beatdown” (Light Day - Modified) . [+] Men: 16-24kg [+] Women: 8-16kg [+] 2-4 Sets [+] Rest: Somewhere between “as needed” and “Work:Rest =1:2” . Want a 6-week Double KB Complex program? Go here: . 👉 https://bit.ly/mkm-wolf . #kettlebells #kettlebell #kettlebellworkout #kettlebelltraining #kettlebellworkouts #kettlebellsnatch #kettlebellexercises https://www.instagram.com/p/CDmTVDynMPZ/?igshid=n6g6iuxh8e17

Double Kettlebell Complex Workout - “Clean ‘Em Up, 2.0” - Double Kettlebell Complex Workout https://ift.tt/2P5d331 Today’s Double Kettlebell Complex Workout: “Clean ‘Em Up, 2.0.” It’s good for general conditioning, technique refinement, fat loss, and muscle building. Here are the details for today’s double kettlebell complex workout: (Make sure you’re using a 10 rep max for your double kettlebell press.) Double Kettlebell Clean x5 Double Kettlebell Press x5 Double Kettlebell Snatch x5 Double Kettlebell Front Squat x5 [+] Men: 16kg-24kg [+] Women: 8kg-16kg [+] Sets/Rounds: 2 to 4 [+] Rest: Beginner - As necessary; Advanced - W:R=1:2* *Work: Rest = 1:2 means time yourself performing this double kettlebell complex. Then rest twice as long. Example: It takes you 1 minute to perform. Rest 2 minutes before doing another set. If you’d like more double kettlebell complex workouts, visit: https://ift.tt/2P5d331 =================================================== If you found this video helpful, please like, subscribe, and share with someone who would benefit! 👍 #doublekettlebellworkoutforfatloss #kettlebellcomplexfatloss #doublekettlebellfatlosscomplex #doublekettlebellcomplexfatloss #doublekettlebellcomplexprogram #doublekettlebellexercises #doublekettlebellclean #doublekettlebellfrontsquat #doublekettlebellpress

Double Kettlebell Complex - “Lucky 13” - Double Kettlebell Complex https://ift.tt/2P5d331 Here’s a relatively easy double kettlebell complex: “Lucky 13” (light day - there’s also a medium and heavy day). What his double kettlebell complex lacks in the number of exercises, can be made up in volume - the number of sets/rounds you can perform. This basic kettlebell complex works your abs, hips, legs, upper back, shoulders and arms. In a caloric deficit, this double kettlebell complex can be great for fat loss. Well designed double kettlebell complex workouts can take as little 7 minutes a day, depending on the double kettlebell exercises you select, the number of in each set, and the number of sets per workout that you do. Here’s double kettlebell complex details: (Use a 10 rep max for your double kettlebell press as the basis for the weights you select for this complex.) Double Kettlebell Clean x5 Double Kettlebell Press x5 Double Kettlebell Front Squat x5 [+] Men: 16kg-24kg [+] Women: 8kg-16kg [+] Sets/Rounds: 3 to 5 [+] Rest: Beginner - As necessary; Advanced - W:R=1:2* *Work: Rest = 1:2 means time yourself performing this double kettlebell complex. Then rest twice as long. Example: It takes you 1 minute to perform. Rest 2 minutes before doing another set. For more double kettlebell complex fat loss programs, visit: https://ift.tt/2P5d331 =================================================== If you found this video helpful, please like, subscribe, and share with someone who would benefit! 👍

Double Kettlebell Complex: The Shoulder Smoker, Medium Day. . Swing x6 High Pull x6 Snatch x6 Press x6 . [+] Men: 16-24kg; Women: 8-16kg [+] 2-4 rounds [+] Rest: Beginner - As needed; Advanced - W:R=1:2 . For a Free Double KB Complex Program, grab “THE WOLF” here: 👉 https://bit.ly/mkm-wolf . #kettlebells #kettlebell #kettlebellworkout #kettlebelltraining #kettlebellworkouts #kettlebellswings https://www.instagram.com/p/CDNKGGIntNP/?igshid=105ozt2v8qp1k

Double Kettlebell Complex - “You Don’t Know Squat, 2.0” - Double Kettlebell Complex https://ift.tt/2WRBt4E Here’s a challenging double kettlebell complex: “You Don’t Know Squat, 2.0” (light day - there’s also a medium and heavy day). This double kettlebell complex is based around the double kettlebell front squat, a notorious abdominal punisher and lung squeezer. This is a great kettlebell complex that will demand your attention leaving no muscle unused when done for maximum rounds and minimal rest: Abs, legs, hips, upper back, shoulders, arms and hands. It’s a great kettlebell workout for stimulate fat loss because the front squat restricts the movement of your ribcage, preventing you from taking a full breath. This of course limits your oxygen and the amount of air you can consume. Well designed double kettlebell complex workouts can take as little as 10 to 15 minutes a day, depending on the double kettlebell exercises you use, the reps per set, and the number of sets in each session you do. Here are the details of today’s double kettlebell complex: (Make sure you’re using a 10 rep max for your double kettlebell snatch.) Double Kettlebell Front Squat x3 Double Kettlebell Swing x3 Double Kettlebell Front Squat x3 Double Kettlebell Clean x3 [+] Men: 16kg-24kg [+] Women: 8kg-16kg [+] Sets/Rounds: 3 to 5 [+] Rest: Beginner - As necessary; Advanced - W:R=1:2* *Work: Rest = 1:2 means time yourself performing this double kettlebell complex. Then rest twice as long. Example: It takes you 1 minute to perform. Rest 2 minutes before doing another set. If you’d like a complete 6-week double kettlebell complex fat loss program, visit: https://ift.tt/2WRBt4E =================================================== If you found this video helpful, please like, subscribe, and share with someone who would benefit! 👍

Double Kettlebell Complex: The Basic (Modified*) . Swing x 20 seconds (x10*) Clean x 20 seconds (x10*) Snatch x 20 seconds (x6*) . [+] Men: 16-24kg; Women: 8-16kg [+] 2-4 rounds/sets [+] Rest: As needed . Your upper back and hamstrings will *love* this. ;-) . Free Double KB Complex program - “THE WOLF” here: 👉 https://bit.ly/mkm-wolf https://www.instagram.com/p/CC4MQYXntpq/?igshid=yead746s53tj

Today’s Complex: “Clean ‘Em Up 2.0,” Light Day . [+] Men: 16-24kg; Women: 8-16kg [+] 2-4 rounds/sets [+] Rest: Beginner - as needed; Advanced - W:R=1:2-3 . NOTE: when placing the snatch this far back in the complex, because fatigue starts to set in, I found that you really need to focus on “waiting out the backswing“. . In other words, keep your head up, just out, wait for the mid/fore foot, and feel for that momentary pause when the bells have reached the furthest point of the backswing… . ... When all the potential energy is now loaded into your hips and hamstrings… . ... And the bells are about to change direction… . THAT’S When you “stop on the accelerator” and explode out of the hole. . It is a “timing“ thing to be sure. And for those who haven’t ever felt it – it’s a unique, and noticeably different sensation. . For a full, six-week double kettle bell complex program, download a copy of “The Wolf” here: . 👉 https://bit.ly/mkm-wolf https://www.instagram.com/p/CCuCvybH2TN/?igshid=1aoduc6ipb25o

Quick “Hump Day” Complex - “Lucky 13” - Light Day Today: . [+] Men: 16-24kg; Women: 8-16kg [+] 3-5 rounds [+] Rest: Beginners - As needed; Advanced - W:R=1:2 . Want something more programmed? . Free 6-week Double KB Complex program “The Wolf” here for your enjoyment: 👉 https://bit.ly/mkm-Wolf . #kettlebell #kettlebellworkout #kettlebelltraining #kettlebells #kettlebellcomplex https://www.instagram.com/p/CCqr_EQHdMu/?igshid=1m9my0b9sgqsh

For my American friends who plan on enjoying their Independence Day Celebration this weekend- . The Universe . Swing x5 Clean x5 Swing x5 Snatch x5 Swing x5 . [+] Men: 16-24kg [+] Women: 8-16kg [+] 2-? Rounds/sets - as many as you can stand doing if you’re going to be partying this weekend ;-) [+] Rest: As necessary- W:R=1:2-3 . Have a great weekend! . #kettlebell #kettlebellworkout #kettlebells #kettlebellswings #kettlebellsnatch #kettlebelltraining https://www.instagram.com/p/CCMQiGaHokf/?igshid=q18wlif7b45k