02 Jul Kettlebell Workout: Double Kettlebell Ladder Complex
This short video is a simple, powerful double kettlebell ladder complex.
Here’s the exercises:
- 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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