Let’s know the ‘Beginners 20-Minute Double Kettlebell Workout’ This 20-minute double kettlebell workout might help you ease into this new challenge if you’ve been training with a single kettlebell for some time and want to step up your workout.
Because of this, you should use the same overall weight that you typically lift during single-kettlebell movements when determining how heavy to go for double-kettlebell exercises. Beginners should pick kettlebells that weigh between 8 kilograms (17.6 pounds) and 12 kilograms (26.4 pounds). As with any new move, even though you’re using the same weight, the load will feel different.
While using a single kettlebell helps develop unilateral strength and balance, using two increases the weight and promotes continuous muscle growth. Additionally, switching from unilateral to bilateral exercise promotes equal amounts of hypertrophy (larger muscles) on both sides of the body, which can help correct any asymmetries you see.
Try this beginner-friendly 20-minute double-kettlebell workout if you want to up the ante on the toughness of your strength- and conditioning regimen. Check out the Beginners 20-Minute Double Kettlebell Workout
1. Double Kettlebell Curtsy Lunge and Squat
- As you stand in front of a rack, hold a kettlebell in each hand by your shoulders.
- Your right foot moves behind your left foot and backward and to the side. Make a curtsy by bending both knees. Your front thigh should be parallel to the ground, and your rear knee should be about an inch above the floor.
- Squat after returning your right leg to its starting position. When your thighs are parallel to the ground, hinge your hips back and descend your butt (or as low as you can comfortably go).
- Continue with your left leg.
Try performing the curtsy lunges and squats individually if you find that this exercise fast causes you to become exhausted.
2. Boat Hold Shoulder Press
- Start by sitting down. Adjust your posture such that your back forms a roughly 70-degree angle with the floor.
- Pose your feet off the ground and raise your legs to a tabletop position. While maintaining a forward-facing chin and chest, hold a kettlebell by the handle in each hand by your shoulders.
- Press the kettlebells directly above your chest while maintaining this posture.
There are a few approaches to simplify this transfer. Skip the shoulder press if you want to concentrate on your core. As your core strength increases, hold a boat position by raising your knees to your chest and stretching your legs.
Try putting your feet on the ground and taking a tiny backswing if you want to maintain the push component. Even if it feels more controllable, this can still engage the core.
3. Deadlift to Clean
- Place both kettlebells between the arches of your feet while you stand with your feet shoulder-width apart.
- As your chest sags forward, hinge your hips back. To keep your back straight, tuck your shoulders in. In each hand, grasp the kettlebell’s horns. Both your hips and your knees should be higher than your shoulders. The deadlift position is shown here.
- Squeezing your glutes at the top, raise the kettlebell by pressing your feet firmly into the ground.
- Return the kettlebells to the ground by lowering them.
- Utilizing your legs and hips, clean the kettlebells up to a front-rack position while keeping the same deadlift position.
Before learning the kettlebell clean with two kettlebells, master the single-kettlebell clean first because it is simpler to learn. Pay attention to how quickly you pick up and place the kettlebell. To guarantee appropriate form, you might need to utilize a lesser set of weights.
3. Gorilla Alternating Row
- Two kettlebells should be positioned between the arches of your feet as you stand with your feet shoulder-width apart.
- Holding the kettlebell’s horns in each hand, you should tilt your hips back and pack your shoulders back and down, just like in the deadlift posture. Both your hips and your knees should be higher than your shoulders. Lift the kettlebells off the ground a few inches.
- Row one kettlebell alongside your rib cage and hip, then lower it back down while keeping your chest up and maintaining a slight arch in your lower back. That is one rep.
- Slowly drop the other kettlebell after you’ve rowed it next to your hip and ribcage.
- Continue switching sides.
4. Shoulder Press and Step
- Hold a kettlebell in each hand in the front-rack position at your shoulders while standing with your feet hip-width apart.
- Press one kettlebell overhead while the other is resting on your shoulders. Step forward with the same side foot at the same time as turning your body to face the other side of the room.
- Bring your foot back to the center as you return the kettlebell to its initial position.
- On the opposite side, repeat.
