A Double Kettlebell Killer Combo: A Kettlebell Training article from Dragon Door Publications

Site Search

All Products 100% Guaranteed

Wish List

A Double Kettlebell Killer Combo

Jeff O’Connor, RKC

If you’re like so many of us that are always trying to squeeze more training into less time, or are just cursed with the need to make things more difficult, this could be a nice and painful addition to your training.

This is not for beginning trainees. It is only for those with sufficient strength and flexibility to perform this series safely. It can be used as a general warm-up, or as a stand-alone workout. I generally use it at the end of a heavy training session to “balance out” and remind all of my body parts that they’re on the same team.

1. Choose two relatively light kettlebells and do a double snatch.

2. Lower the bells to the racked position and do a deck squat. Think of pushing yourself away from the kettlebells, like in a bent press, so that your arms are extended at the bottom of the deck squat and let them bend as you rise out of it so that you smoothly resume the racked position. I try to visualize the kettlebells remaining in the same place throughout the deck squat and my body moving away and back to them.

Jeff does the double deck squat at the RKC2 Combat Applications Specialist course.

Don’t do the deck squat if you have disc problems.

3. Perform a jerk.

4.With the kettlebells in the overhead position, lower yourself into a squat.

5. At the bottom, re-rack the bells and perform a Sots press. A full one, in which you finish with the overhead squat.

6. Now finish with two-arm Turkish Get-up, starting and ending in the top position.

The double get-up is not for sissies.

Repeat enough times to become strong.

Although this series sounds a little complicated, it actually flows together very well. Give it a try, and you will soon become aware of any strength, flexibility, or conditioning weakness that are holding you back.

Jeff O’Connor, RKC is a NASS 275-pound class North American Strongman Champion.

FREE COURSE:
Super-Strong Abs the "Naked Warrior" Way—a $17 value! A powerful course on how to build super-strong abs in less than 5 minutes a day!—by #1 fitness authority, Pavel Tsatsouline.

That's our gift to you,when you sign up today for Dragon Door's amazing FREE newsletters. You'll get FREE INSTANT ACCESS to fast-start performance Tips and Cutting Edge Health Advice from World's Leading Experts!...

Power by Pavel —
Gain access to Pavel's inner secrets for the ultimate edge in physical performance and much more...

Ride the Leader's Wave—Be the first to KNOW, the first to BENEFIT, the first to SAVE on new releases, new workshops, new courses—ONLY available here!

Join the Party—Be our owner's select guest, as John takes you behind the scenes to shine a light on the movers and shakers of the world's most dynamic fitness movement…

Name

Your email is safe with us

A Double Kettlebell Killer Combo

Pavel's Weekly Russian Kettlebell Challenge Tip

Kettlebells in a world record holding powerlifter's workout