02 Jul Kettlebell Workout: Double Kettlebell Ladder Complex

This short video is a simple, powerful double kettlebell ladder complex.

Here’s the exercises:

  • Cleans
  • Presses
  • Front Squats

Here’s what you do.

This is a ladder complex, so the demo is 1, 2, then 3 reps of each exercise with no rest.

That’s 1 clean, 1 press, 1 front squat, then 2 cleans, 2 presses, 2 front squats, then 3 cleans, 3 presses, 3 front squats, then REST and repeat for 3-5 rounds.

An excellent complex that challenges your entire body fast.

This may look easier than it actually is, so you have to test it out and experience it before making judgements.


QUESTION: How do you program this?

I would use this as part of a program that combined similar complexes.

How you program this depends on many different factors, so it’s very hard to answer.

In general, if you’re training for size and strength using double kettlebells, this could be used once or twice a week applying the principle of progressive overload for 4 to 6 weeks.

For a specific and proven double kettlebell program – refer to “The Shock & Awe Protocol.”


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Scott’s background as a coach, athlete and former clinician are the basis for his one-of-a-kind approach to teaching strength, human movement, and peak performance. Scott is dedicated to helping serious fitness enthusiasts, athletes, and lifters all over the world, regardless of age, background, or training experience, become the best version of themselves through improved strength and skill development for a lifetime of health, happiness, and high-performance.

Scott is the passionate host of The Rdella Training Podcast, a leading fitness podcast in Apple Podcasts where he interviews the most brilliant minds in the industry. Finally, he is the author of The Edge of Strength, available in Amazon. To learn more about Scott, please visit the About Page.

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4 Comments
  • Benno
    Posted at 16:31h, 03 July

    Hello Scot,

    This is another great article from you. I learn a lot from your articles. I have never tried this one.
    The sots was also difficult to start. I first succeeded with one kettlebell. I am working up with 2 kettlebells. Thank you for your information.

    Greetings,

    Benno

    • Scott
      Posted at 22:48h, 04 July

      Thanks Benno.
      Make sure to apply the information that applies to your skill level.
      For example, the SOTS press is quite a challenge for most and definitely an advanced progression.
      Train safe, train strong and let me know how I can help.
      Scott

  • Anthony Butorac
    Posted at 07:47h, 30 March

    How would you program this? Is once a week enough to see muscle gains?

    • Scott
      Posted at 13:58h, 04 April

      See above, but the answer is “it depends.”

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