Double Kettlebell Strength, 2 days
This program builds strength with a pair of kettlebells: two weekly sessions around the double clean and press, the double front squat, and their supporting lifts. Choose bells you can press cleanly five or six times, and move up a bell size once every set of a lift is complete.
- Level
- Intermediate
- Goal
- Build muscle
- Days per week
- 2 days/week
- Duration
- 8 weeks
- Equipment
- Gym
Week at a glance
Double Kettlebell Strength A
Heavy legs and hips first – front squats and deadlifts – then the double clean and press and gorilla rows for the back. Rest fully between the heavy sets.
4 exercises- Double Kettlebell Front Squat5 sets × 5–8 repsRest 2:30
Rack both bells with the elbows tucked and squat deep between your heels; keep the torso tall as you stand.
- Kettlebell Deadlift4 sets × 8–12 repsRest 2:30
In this program use both bells, one outside each foot; hinge with a flat back and stand tall without leaning back.
- Double Kettlebell Clean and Press4 sets × 5–8 repsRest 2:00
Clean both bells to the rack in one hip drive, then press them together; keep the ribs down and the forearms vertical.
- Kettlebell Gorilla Row4 sets × 8–12 repsRest 1:30
Hinge over both bells and row one to the hip while the other rests on the floor; the count is both sides together.
Double Kettlebell Strength B
Thrusters and renegade rows keep the whole body working; the floor press and the windmill finish the session one side at a time.
4 exercises- Kettlebell Thruster4 sets × 6–10 repsRest 1:30
Squat with the bells racked at the shoulders and drive up, letting the legs power the press overhead in one motion.
- Kettlebell Renegade Row3 sets × 8–12 repsRest 1:30
Set the feet wide for balance and fight the twist as you row; the count is both arms together.
- Kettlebell Floor Press8 sets × 8–12 reps4 per sideRest 1:30
One bell in one hand: press to a locked elbow and let the upper arm touch the floor between reps.
- Kettlebell Windmill4 sets × 6–10 reps2 per sideRest 1:00
Keep the top arm locked and your eyes on the bell as you push the hips sideways and reach down your leg.
