The #1 Key To Success When Using Double Kettlebells

This is, in my opinion, the MOST important thing you must do when you start using a pair of kettlebells.

(Fail to do this and you’re screwed – you won’t get strong and you’ll likely get injured.)

Just a heads up, this video is kinda long – but well worth it. And, it takes about 30s to load plus or minus a few – so please be patient (due to it’s length).

It’s a clip from my presentation on double kettlebell training at the Summit of Strength 2010.

The audio is kind of spotty in some places – so I took the liberty of having it transcribed for you.

Download a PDF transcript of the video HERE.

EVERY person to tee who attended that event saw immediate improvements in their strength levels when they applied this later that day.

In fact, I taught a similar progression at this year’s Summit and as expected, every person saw instantaneous strength increases.

It’ll do the same for you.

Enjoy!

Leave any questions, comments, or concerns you might have below and I’ll be sure to answer them.

28 comments… add one
  • Craig Aug 30, 2011 @ 7:56

    great instruction – shame about the poor sound quality though, i was straining to hear the words of Yoda

    • GEOFFN Aug 31, 2011 @ 10:44

      Craig – yeah, I know. The sound quality is the primary reason we haven’t sold these DVDs yet. Trying to see if it’s worth it or not. Great info, but gotta strain to hear it…

  • Adriene Aug 30, 2011 @ 11:39

    Excellent Instruction, but I agree with Craig–the sound quality was extremely poor, and it really was a shame, considering the excellent information you provided to the participants.

    • GEOFFN Aug 31, 2011 @ 10:45

      Yeah, I know Adriene. Bummed about how it turned out. But still, if you can get something from it, I think it’s worth the “ear-strain.”

  • Ryan Grob Aug 30, 2011 @ 12:48

    Thanks Geoff. I am about to start a 12-week double kettlebell program. Thank you again for this. I will keep you posted.

    • GEOFFN Aug 31, 2011 @ 10:45

      Look forward to hearing how it turns out Ryan.

  • Paul Aug 30, 2011 @ 16:02

    Having been at both Summits, I can attest to the incredible improvement made by following his instruction. I am lifting heavier now then in the last few years, because of Geoff. He finally made it click for me.

    • GEOFFN Aug 31, 2011 @ 10:46

      Thanks Paul! It was great to have you at both and to see just how far you’d come at this year’s SOS! Keep up your smart work!

  • Daniel Hanscom HKC Aug 30, 2011 @ 21:50

    Thanks Geoff, for sharing such great information. I’m going to go put this into action right now. Missed out on SOS 2011 but look forward to meeting you in person at HSV in a couple of months. All the best and thanks again.

    • GEOFFN Aug 31, 2011 @ 10:46

      Cool Daniel – look forward to meeting you too. HSV is going to be a blast!

  • Nicholas Wind Aug 31, 2011 @ 13:21

    Very good stuff Geoff.
    I’ve learned much from your blog.
    As a 55 year old exathelete…hockey being my first sport…Canadian ehhh…..I wish I had found the kettle bell in my teens.
    May have been able to strengthen my back enough to continue playing after 41 when I had to give it up.
    But alas I am fixing my back at 55 and looking at going back on the ice this year.
    Becuase of the kettle bell and power stretching I do.
    Thanks for what you do.
    I hope to get certified in the next couple of years to train folks.
    I’m excited about that.

    • GEOFFN Aug 31, 2012 @ 17:52

      Never give up hope, Nicholas. When you’ve fixed your back with KBs, you won’t be the only one – plenty of people have walked that path before you. Looking forward to hearing about your future success and return to the ice.

  • John Fletcher Sep 1, 2011 @ 15:30

    Geoff, thanks for sharing. Brilliant advice and mental checklist.

    • GEOFFN Sep 2, 2012 @ 9:48

      Thanks, John. Good to hear from you as always.

  • Chad Paulus Sep 1, 2011 @ 22:35

    Geoff,

    Thanks for sharing this. You have a wealth of knowledge, I hope our paths can cross and some point and I can learn more from you. I’m assuming you can use all of these same principles and drills with the single arm rack position? thanks

    • GEOFFN Sep 2, 2011 @ 9:49

      Chad – You sure can and more importantly – should.

  • Cole Summers RKC Sep 2, 2011 @ 5:48

    Great memories from the Summit. I used your feet!..knees!..glutes!..abs!..lats!… “zipping up” drill often with my students the past year…great results. Along with all the other “hands on” technique and coaching information taught at the Summit, including a very friendly,welcoming atmosphere, the Summit was a most remarkable and rewarding experience,enjoyed and benefited from by all attendees.Thanks to the Masters, and to the Rippitoes for hosting wonderfully.

    • GEOFFN Sep 3, 2011 @ 9:48

      Cole – Great memories indeed! That’s one for the history books. We all had a blast. Thanks for attending!

  • beth andrews Nov 19, 2011 @ 15:23

    Loved the video!Loved the tips! I have found that the more time I spend in rack position the better I get at lots of other exercises. Which is why I also loved your front squat video. I am a believer that front squats are one of the best kbell exercises to build a strong foundation. Building front squat/rack position strength carries over into sooooo many other exercises,builds overall strength and power and incredible muscle development. I worked 6 weeks of front squats(only one day a week) for 8 sets of 8, progressing in weight each week but not going up in weight until rack position was perfect. I noticed a difference with pull ups,pistols, snatches and military press,etc!
    I have been taught to hold bells to the outside like you mentioned in the video.I feel disconnected that way. I hold mine like the men and clasp my hands together if I am doing more than one rep or weight is heavy. I feel so much stronger this way and haven’t had any problems. I feel it gives me a better locked- in rack position. It allows me to drop my shoulders down/compress. What’s your take on that? Question is…If a female wants to hold bells in rack position like the men do is that o.k.?

    Thanks for all the great info you post!I am excited to try some of your tips from both videos!
    Beth Andrews RKC

    • GEOFFN Nov 20, 2011 @ 18:07

      Awesome, Beth!

      Many people just won’t take the time to do this, which is a shame. I guess it’s not entertaining enough for them or it’s too hard. But like you’ve validated, the proof of the pudding is in the eating and this is some good eatin’!

      Proceed with your rack position modification at your own discretion.

  • Jason Nov 13, 2012 @ 13:54

    Wow! What a difference I just learned. I just practiced what he was talking about in front of my computer while watching this, and instantly felt what he was talking about. Amazing.

    Geoff, I would really be interested in this DVD set to buy, I can see I would learn a lot.

    • GEOFFN Nov 14, 2012 @ 10:49

      Glad you felt the difference, Jason. Many people discount this and wonder why they don’t get any stronger. They just won’t take the time to practice…

  • Taylor Nov 14, 2012 @ 1:42

    The hint about “sitting on a pole” was a great help for me. It sounded odd but helped to really fire the glutes.

    • GEOFFN Nov 14, 2012 @ 10:50

      Taylor – That’s a biggie for many people. Think more of it as a seat – turning the gluts/hips into a seat – and focusing on making it something you sit on. That will also help the gluts.

  • Billy Meyer Nov 14, 2012 @ 11:23

    Got really good results just holding rack position in terms of feeling integrated. My right shoulder doesn’t like two arm swings or cleans. So I’m just walking around in the “double rack” position. I’ve substituted it for farmer walks for reflexive core work because the FW’s can pull too much on the shoulder too. Togetehr it’s helping my whole body feel more integrated, stronger, and more grounded. I’ve especially noticed it in presses and TGU’s. Great video. Even though you’ve taught me many of the cues in there, just standing in the rack position, holding it, and breathing behind the shield – BY ITSELF – is a good supplement to my practice. I’ve never seen it presented like that, and it made a big difference. Thanks so much for your knowledge and putting things in a way that we can incorporate them immediately in some way shape or form into our practice.

    • GEOFFN Nov 14, 2012 @ 11:27

      Awesome, Billy! Glad you can get the reflexive core stability benefit from these – which is huge, BTW – without hurting your shoulder(s). Big benefits there in the future for you I forsee…

  • Jamie Nov 16, 2012 @ 0:34

    That… was excellent. I’ve been trying to watch this video since you posted it, finally got it done. Great instruction and cues! It never occurred to me to actually hold the rack for practice. Love you work! Thank you.

    • GEOFFN Nov 16, 2012 @ 7:42

      Jamie – glad it finally worked for you. And glad you had an “a-ha!” moment that you can immediately put into practice in your training.

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