Double kettlebell progression

Discussion in 'Old StrongFirst Forum (Read-Only)' started by Tom Kenney, Oct 24, 2014.

  1. Tom Kenney

    Tom Kenney Still New to StrongFirst Forum



    I'm working with double kettlebells (front squat, C & J, snatch) and have been using the following progression:


    Mon, Wed, Fri

    3 x 3, 4 x 3, 5 x 3

    3 x 4, 4 x 4, 5 x 4


    3 x 7, 4 x 7, 5 x 7

    3 x 8, 4 x 8, 5 x 8


    My question is how much volume should I build up before increasing the weight and starting back at 3 x 3? Is this even a sensible progression?





  2. leo

    leo Double-Digit Post Count

    Is there a reason why you want to progress to the next bell size so quickly? You'll be surprised at how long you can continue using your current bells and still make progress in strength and conditioning. For example, once you've worked through your current program maybe switch over to ladders. Start with 3x2,4,6 and work your way up to 5x2,4,6,8,10. I would do that with the long cycle and maybe follow a different progression with the double snatches and front squats.
  3. Tom Kenney

    Tom Kenney Still New to StrongFirst Forum

    Thanks Leo.

    No reason I want to progress quickly, I just want to progress continually as I forked out recently and bought pairs going from 16kg to 32kg.

    I'll keep going with my progression until I can't go any further, and in the meantime I'll look into doing ladders like you suggested. I see ladders recommended for presses, and you mention using them for squats but not for C & J or snatch. I'm assuming ladders work well for grinds but are not usually used ballistics?
  4. leo

    leo Double-Digit Post Count

    Actually, my suggestion of 3x2,4,6 working up to 5x2,4,6,8,10 was for the long cycle or clean and jerk. Higher rep ladders tend to work well for ballistics and lightweight grinds. Lower rep ladders (i.e. 3x1,2,3 etc) tend to work well for heavy grinds and heavy ballistics. It all depends on your goals, but ladders can accommodate most.
  5. Tom Kenney

    Tom Kenney Still New to StrongFirst Forum

    Ah I see, sorry it was late and I misread your original post. It all makes sense now though.

    My goals are quite broad, I need strength, power and endurance for Muay Thai. Which is why I chose kettlebells over barbells. I'm aiming to cycle through moving from low reps to high reps with one size before moving up and starting again.

    Which book focuses on double kettlebell work, is it ROTK?

    I have ETK, The Naked Warrior and S & S. I'm currently working my way through S & S.
  6. MikeMoran

    MikeMoran Quadruple-Digit Post Count

    Beginner Double KB I would go with Geoff Neupert's KB Strong.  Especially if you are doing Muay Thai or any other martial art. ROTK is a very demanding program.
  7. Pavel

    Pavel Founder and Chairman Master Certified Instructor

    Tom, unsustainable.  Look up my blogs on programming to see why.
  8. Tom Kenney

    Tom Kenney Still New to StrongFirst Forum

    Mike, thanks for the input, I have seen that page before but the program is expensive.

    Thanks Pavel, I have been reading through the posts and came across the fighter pull up, total tension and moving target articles. Think I will go with one of these for now, but plenty more to get through though. At the moment S&S is the one constant I rely upon.
  9. MikeMoran

    MikeMoran Quadruple-Digit Post Count

    @Tom Kenney

    Yeah it was not cheap but it has been worth every penny. You won't find a better video that covers all the DBL KB lifts in such detail and then the book with more info and the programs. I was leary of the price but the amount of SF people that were using and recommended it sold me.

  10. Tom Kenney

    Tom Kenney Still New to StrongFirst Forum

    Mike, yeah it's good to have it recommended, and I think at some point I will probably go for it.

    Going to use Rite of Passage with Simple & Sinister on alternate days first though.
  11. Tom Kenney

    Tom Kenney Still New to StrongFirst Forum

    Just came across this article:

    Guess I will be sticking to S & S until I get the Simple goal! THEN Rite of Passage, THEN the Sinister goal, THEN think about using double kettlebells.

    Haha I had it sooo wrong! I'm happy now I have a tried and tested long term plan :)
  12. Mike Lindner SFG II

    Mike Lindner SFG II More than 300 posts Certified Instructor

    Tom - One thing you can try along the way is to get the groove down with the doubles along the way and keep it as some skills practice. Couple light sets of 5 here and there to get the form down and then once you are ready for double bells you'll make the bells feel like toys.

    Awesome map to your goals though! Have fun and keep us posted!
  13. Stuart Elliott

    Stuart Elliott More than 500 posts

    Mike, this is what I am doing, having switched back to S&S to complete Sinister after a summer of Geoff's STRONG. Reassuring to know I'm on the right track.

    ROCKY SULLIVAN First Timer

    related question re: Return of the a complete Clean & Jerk considered two reps or just one. The matchstick references is what confused me.
  15. Steve Freides

    Steve Freides Forum Administrator Senior Certified Instructor



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