A Double Kettlebell Killer Combo

Jeff O'Connor, RKC

October 11, 2005 10:00 AM

If you're like so many of us that are always trying to squeeze more training into less time, or are just cursed with the need to make things more difficult, this could be a nice and painful addition to your training.

This is not for beginning trainees. It is only for those with sufficient strength and flexibility to perform this series safely. It can be used as a general warm-up, or as a stand-alone workout. I generally use it at the end of a heavy training session to "balance out" and remind all of my body parts that they're on the same team.

1. Choose two relatively light kettlebells and do a double snatch.

2. Lower the bells to the racked position and do a deck squat. Think of pushing yourself away from the kettlebells, like in a bent press, so that your arms are extended at the bottom of the deck squat and let them bend as you rise out of it so that you smoothly resume the racked position. I try to visualize the kettlebells remaining in the same place throughout the deck squat and my body moving away and back to them.

Jeff does the double deck squat at the RKC2 Combat Applications Specialist course.

Don't do the deck squat if you have disc problems.

3. Perform a jerk.

4.With the kettlebells in the overhead position, lower yourself into a squat.

5. At the bottom, re-rack the bells and perform a Sots press. A full one, in which you finish with the overhead squat.

6. Now finish with two-arm Turkish Get-up, starting and ending in the top position.

The double get-up is not for sissies.

Repeat enough times to become strong.

Although this series sounds a little complicated, it actually flows together very well. Give it a try, and you will soon become aware of any strength, flexibility, or conditioning weakness that are holding you back.

---

Jeff O'Connor, RKC is a NASS 275-pound class North American Strongman Champion.

Back