Kettlebell training can be performed with one kettlebell or two. All beginners should start with one kettlebell but for those more advanced you can progress to a double kettlebell workout.
Below I have listed a two kettlebell workout along with 5 of my favourite two kettlebell exercises.
Get great with one kettlebell before using two
Double Kettlebell training can be highly effective but most double kettlebell exercises use the same movements as single kettlebell exercise so you should always master one kettlebell first.
There are huge benefits to be had from just using one kettlebell so always master your Swings, Cleans, Squats, Lunges, Get Ups etc with one bell first.
Using 2 kettlebells requires a lot more neurological involvement so mistakes can easily be made especially when you start to fatigue.
Double Kettlebell Workout
Double Single Handed Deadlift
Double Windmill
Double Alternating Clean or Double Swing
Double Alternating Reverse Lunge
Double Clean, Squat and Press
Perform 10 reps of each exercise. Rest 2 mins and repeat up to 3 times for a very demanding kettlebell complex.
Try not to put the kettlebells down between exercises!
Here are my Top 5 Kettlebell Doubles Exercises…
1) Double Alternating Kettlebell Clean
Alternating Kettlebell Cleans
A hugely cardiovascular exercise that will exhaust you in 30 seconds guaranteed!
Start with one kettlebell in the racked position and the other in the bottom position. Next, alternate cleaning the kettlebell so as one goes down the other comes up.
Remember to use your hips to drive the kettlebell up and keep your feet a little wider than shoulder width apart.
Watch the Kettlebell Windmill in Action here (Just hold another kettlebell for the double)
3) Double Kettlebell Clean, Squat and Press
Double Kettlebell Clean, Squat and Press
Another huge cardiovascular exercise that will hit almost every muscle in your body.
With a kettlebell in each hand perform a clean. Next squat down with the kettlebell in the racked position. Finally drive up and press both bells overhead.
Always start with the kettlebells in the bottom position between your legs and with straight arms.
Watch the Kettlebell Single Leg Deadlift (Just hold another kettlebell for the double)
5) Swings, Lunges or Squats
Double Kettlebell Swing
Double Handed Swings can be brutal if you are not used to them so be careful. Keep the hands rolled inwards and be careful not to bang your knuckles.
Lunges with double kettlebells down by your sides are excellent for building muscle as are double squats with both kettlebells in the racked position.
Kettlebell Reverse Lunge with Two Racked Kettlebells
Both Double Kettlebell Squats and Lunges are a great introduction into Double Kettlebell Training.
Conclusion to this Double Kettlebell Workout
Training with 2 kettlebells is very demanding both physically and neurologically. Time should be spent mastering 1 kettlebell before progressing to 2 kettlebell exercises.
Practice each double kettlebell exercise before attempting to put them together into the above workout. You can also substitute a double kettlebell exercise within your existing workout before advancing to a full double kettlebell workout.
Sometimes I am bored with regular Kettlebell workouts, but this new challenge inspires me again. My lighter kettlebell(original one) won’t be lonely anymore. Thank you for all the helpful tips!
It would be helpful for you to provide guidance on what weight the Kettlebell’s should be when doing a double or dual exercise. For example, “If you use a 16 kg Kettlebell for single exercises, then start with 2x Kettlebells each of Y Kg for dual exercises”. Greatly appreciate if you publish here or email me. Thanks
Sometimes I am bored with regular Kettlebell workouts, but this new challenge inspires me again. My lighter kettlebell(original one) won’t be lonely anymore. Thank you for all the helpful tips!
That is good to hear Joannie
It would be helpful for you to provide guidance on what weight the Kettlebell’s should be when doing a double or dual exercise. For example, “If you use a 16 kg Kettlebell for single exercises, then start with 2x Kettlebells each of Y Kg for dual exercises”. Greatly appreciate if you publish here or email me. Thanks
Yes, good question Seamus. I’ve added the relevant info to the article above.