Double Kettlebell Complex Workout – “Ballistic Beatdown” Light Day


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.

Learn More on My Website: https://chasingstrength.com/kettlebell-workouts

If you found this video helpful, please like, subscribe, and share with someone who would benefit! 👍

Location: Colorado Springs, CO, USA

Comments

Post a Comment

Popular posts from this blog

WHY the difference between Clean + Press vs. Clean → Press Matters

Image
As you may know if you’ve been reading these newsletters for any length of time, we’re big fans around here of the Clean + Press. It’s truly a transformative exercise. But one thing we haven’t really discussed is the difference between - The Clean + Press And - The Clean → Press (Clean THEN Press) … Especially in terms of doing multiple reps. Obviously 1 rep of each is identical. But after that? That’s where things start to change and why you might want to know the difference, especially if your goals are to get stronger or to get leaner. Let’s take a closer look: Clean + Press This is where you perform multiple reps of Clean + Presses, like this: Clean, Press, Clean, Press, Clean, Press… (Also called a “chain.”) [+] Creates a “force wave” from the Clean that transfers into the Press, which makes the Press feel easier [+] Spreads fatigue throughout the body [+] Decreases local muscular fatigue (Clean = hips, hamstrings, grip; Press = arms, shoulders) [+] Drives respiration [+] Great fo...
Read more

The Kettlebell Snatch - for Shoulder REHAB?

Image
Yeah, I bet that sounds crazy, doesn’t it? Most people think that the kettlebell Snatch can DESTROY shoulders NOT rehab them. And yet - behold this forum post which we’ll put up here on the screen: So to quote Slim Pickens from Blazing Saddles, “What in the Wide Wide World of Sports is going on here?” Well, the Snatch is like a scalpel - a tool. Used correctly in the right hands, it can be used to facilitate healing. Used incorrectly, and in the wrong hands, it can be used to “destroy.” (As in tearing the long head of the biceps tendon, for example.) How exactly does this work? Well, admittedly, I rarely talk about this because it is just so misunderstood. But I have been using the Snatch to rehab shoulders since the late 1990s. The Snatch is basically an accelerated form of the PNF (Proprioceptive Neuromuscular Facilitation - a rehab system) D2 flexion / extension (D= Diagonal) pattern. Here’s what it looks like: Look at the yellow highlights - “D2 Extension” and “D2 Flexion.” That’s ...
Read more

The Kettlebell Snatch - for Shoulder REHAB? - PART 2 (And the tight hip flexor conundrum)

Image
Your hips are vitally important because they help you create the “hinge” necessary for all modern kettlebell training. The hinge is used in: Swings Cleans Snatches Deadlifts High Pulls … And all variations both single and double. Remember, in KB lifting - “The hips DRIVE, and the arms GUIDE.” So you can see that without proper, healthy, and normal hip function, you’re not really going to be successful with your KB training. And in most cases, faulty hip function creates / causes lower back pain. The glutes don’t work, so the lower back takes the brunt of the work - which it’s not supposed to do. Why do the hips fail to work? Well, it’s obvious - Tight Hip Flexors! (We’ve all known that since about 2002, right?) … Or so the theory goes, anyway. Simply stretch your hip flexors and you will magically unlock your glutes! And Voila! Hey Presto! You’ll be able to use your hips again! YAYYYYYYYYY! If you detect more than a hint of sarcasm here, you are correct. Yes, stretching tight hip flexo...
Read more