If your looking to incorporate double kettlebell exercises into your workout program then check out this list. We have a huge variety of exercise you can use to create your next double kettlebell workout.
If your looking to increase the intensity of your kettlebell workouts by adding a second bell into the mix then keep reading. Here we have 12 of the most effective double / dual kettlebell exercises for you to use in your strength training. We’ve even organised them into to full body sessions so you can start using them today, let’s take a look!
The single kettlebell is a very effective tool for gaining full body strength and cardiovascular capabilities, so why use two? Well, doubling the kettlebells allows us to massively increase the stimulus through increasing the weights used. This form of bi-lateral training with a kettlebell means the core doesn’t have to be used as much and therefore wont be a limiting factor, allowing us to be more effective at creating strength or hypertrophy adaptations.
Not only does bi-lateral allow us to use more load, it also creates a much shorter workout, making them perfect if your short on time.
Double kettlebell exercises are also great in cardiovascular HIIT circuits, but today we are going to be talking through exercises for developing full body strength. These exercises are also great at developing functional strength, meaning the develop multiple adaptations at once, which means they are perfect for people who play lots of sports, for example the double kettlebell farmers carry.
A1) Alternating Gorilla Row x 8/8
A2) KB Front Rack Reverse Lunge x 20m
A3) Half Kneeling Dual KB Press x 10
B1) KB Floor Press x 12
B2) KB Walking Deadlift x 16
B3) KB Farmers March x 12
A1) KB Bent Over Row x 8
A2) KB Front Rack Reverse Lunge x 20m
B1) Alternating KB Floor Seated Press x 12
B2) Wide Stance KB Straight Leg Deadlift x 10
C1) KB Floor Press in Hollow Hold x 10
C2) OH Carry and Farmers Carry x 10/10m
Please see the list above. If you want to see move exercise variations check out our exercise library.
Yes, they can add a lot of variety into your training, that being said, if you’re very short on budget they may not be worth it. You might be better off buying a variety of single kettlebells as that will mean you can challenge a larger variety of movement patterns. My personal favourite with double kettlebells is kettlebell exercises for the back , especially the alternating gorilla rows .
Yes, but only if they are heavy enough to create a strength stimulus, if you’re coming from a barbell lifting back ground you will need some heavy kettlebells to create this stimulus. As long as they are heavy enough they will increase your strength.
If you enjoyed this resource you can find more below or try Programme, a fitness app that plans every workout for you – based on your progress, equipment and lifestyle.
This resource was written by Sean Klein. Sean Richard Klein has thousands of hours of coaching experience and a BSc in Sports Science with Management from Loughborough University. He owns a gym in Bayonne France, CrossFit Essor, which runs group classes and a Personal training studio.