Dead-lift, Military Press, Wide-stance Power-lifting Squat, Rows. Here’s how you might set up your program if general strength and conditioning is your goal:īlock A: Barbell. But I’ve had success in the past with 3 week blocks.) I suggest using 2-4 week blocks, depending on your training goals. You can use it with the mix of Kettlebells and Barbells. (If you don’t have RTK, you should get it, even if you don’t want to pack on muscle because it’s an outstanding study in brilliant program design.)įor example, you can alternate blocks focused on strength with blocks focused on power. Pavel based Return of the Kettlebell, a muscle building program using only kettlebells, on the block system. Block training allows you to alternately focus on and train specific attributes of your sport or training and keep making progress without stalling on any one of them. A block is a period of time that you specify. Kettlebell Clean Geoff Neupert Workouts Weight Loss Kettlebell Press lovely complex Fat burnīlock training is a way of organizing your training for optimal progress. It’s called “THE GIANT” and it’s only a max of 90 minutes a week. This new kettlebell workout program is based upon your 10RM or your 5RM of you kettlebell clean and press, with 1 or 2 reps of “wiggle room” on either side. ? Every day activities, like running up and down the stairs are a breeze ? Jeans than button easily and are no longer as snug in the waist like they once were. ? Veins in your forearms that weren’t there before. ? Shirts start fitting “differently” across the shoulders and upper back… They’re reporting back things like the following. … That a lot of guys over 30 are really enjoying. I put together a kettlebell workout program based on the Clean and Press - you can use single or double… I did a “comfortable” 10 at an 8 out of 10 RPE (Rate of Perceived Exertion).Ī 10RM is a great load to force some noticeable changes to take place in your body.Īssuming you have your programming dialed in. In this video I decided to take my 32kg kettlebells for a spin and do a double kettlebell clean and press rep max test. Not to mention when you do them for reps. … All worked from simply picking a pair of kettlebells up and pressing them over head. Yes, there’s some knee bend in there, so your quads get some work, but without the leg chafing that comes from heavy squats.
Performing the Clean & Press with a pair of kettlebells is one of the most complete “exercises” there is.Īnd it works almost all the fundamental human movement patters: Push, Pull, Squat, Bend, Lunge, Twist, Walk (Gait). The Double Kettlebell Clean and Press is arguably the most “complete” kettlebell exercise you can do to change your capability and your appearance. Double Kettlebell Clean and Press - Rep Max Test