If you’re only using kettlebells for swings and Turkish getups, you’re sorely missing out on some killer total-body work. These two movements Omar Bolden, former Broncos safety and Super Bowl 50 champ, demos in a superset workout: the double kettlebell push press and double kettlebell goblet squat.
The workout requires you to complete 10 total reps of each kettlebell movement back-to-back for 4 total rounds, keeping rest to a minimum. “[This] wicked kettlebell superset will have your core on fire,” he writes (with the help of emojis) in the accompanying caption.
For the push press, you’ll clean both bells up into a front rack position, and take an athletic stance with your feet under your hips. Keeping one of the bells in the front rack position, you’ll press the other bell straight overhead. As you lower the bell back into the front rack, bend your knees slightly to help absorb the weight. That’s one rep. Switch sides and complete five reps per side.
Your focus throughout the movement is to keep your body in a vertical line. That means your ribs aren’t flaring towards the ceiling, and your lower-back isn’t rounding when you press the weight overhead. Keeping a tight core and squeezing your glutes can help. But because you’re only pressing one weight overhead at a time, the offset load means your abs and obliques have to work to keep you stable. That might mean the appropriate load for this exercise will be lighter than you usually use during overhead movements. That’s okay.
You’ll start the double kettlebell squat the way you started the press: By cleaning the bells into the front rack position. But this time, you’ll widen your feet so that they’re in squat stance. Descend as low as you can without dropping your chest or shifting into your toes, then drive off your heels back up to the start. That’s one rep.
Because the weight is front-loaded, the bells are going to pull your body forward as you lower into a squat. Your core’s job is to lock-in to help you stay in position just like Bolden does in the video throughout the rep.
Burning after you got the work in? Bolden warned you with all those flame emojis.