LinkWithin

Related Posts Plugin for WordPress, Blogger...

Uneven double kettlebell complex




While single kettlebell training is great, double kb work is even better as it requires more effort, coordination, and delivers better results! Of course you must first spend time getting good at training with a single bell before you start training with two bells at a time. And once you do start training with double bells, you will notice that you can get a lot more work done with a lot lesser reps, as the demand it places on your body is much greater.

However the one problem that many people face, especially those who train at home, is that they do not have two bells of the same size, and are stuck with one heavier and one lighter bell. So they think that it maybe better to stick to single kb training, which in my opinion is not necessary. Yes, uneven kettlebell work can also be done, and it will deliver great results too. Infact due to the uneven loading, it will provide a good amount of coordination challenge too. Most exercises like the swings, presses, squats, rows, etc can be done with two different size bells at the same time. And doing the exercises in a complex makes it even better!


So here is a complex that you can do with uneven kettlebells:

2 overhead presses
3 front squats
5 hardstyle swings

Change bells between hands and repeat, that is one round/set.




Remember, you must change the bells between hands and repeat, so that both side do the complex once with the heavier and once with the lighter bell to complete one round for a total of 20 reps. Of course if you have access to two bells of the same size then you can also do the complex with equal size bells instead of the uneven loading. In that case just do the 3 exercises two times in a row for a total of 20 total reps in one round.

The number of sets and reps will depend on your goals. If muscle and strength gain is your goal, then lift heavier bells and keep the total number of sets to around 4-5, and keep the rest between rounds to about 2-3 minutes so that you can go heavy. On the other hand if fat loss and conditioning is your goal, then take moderate size bells and do upto 10 rounds with about 60-90 seconds rest between rounds.

The great thing about this complex workout is that like most other complexes, it is fast and gets a lot of work done in lesser time. The only downside is that it requires some hard work, and greater focus since you are now working with two bells at a time. But then again, anything that works you hard is also going to be rewarding, which in this case means a better body and greater strength and fitness. So try out this complex and let me know how it went for you.



Receive the latest posts from Sarkartraining in your inbox by signing up. Your email will remain secure and you will never be spammed:

Delivered by FeedBurner