Double Kettlebell Exercises

Train the full progression.

Use the preview here, then open the guided workout flow in the app.

Key takeaways

• The patterns are familiar.
• The weight demand is higher.
• Coordination can feel easier because both sides move together.

What it is

Double kettlebell training uses the same movements you already know — cleans, presses, squats, thrusters, swings, snatches — with a bell in each hand. It is heavier, but often easier to coordinate because both sides move together.

How to do it — step by step

1. Set both bells between your feet, slightly staggered back.
2. Clean them exactly like a single bell — hike back, drive through legs, hips, and core, and pull them into you at belly-button height. Do not curl them up at your sides.
3. From the double rack you can press, squat, thruster, clean, swing, high pull, or snatch.
4. Keep every cue you learned with one bell — loose arms on ballistics, braced body on grinds.
5. Set them down the same controlled way you picked them up.

Muscles worked

• Full body — the same muscles as the single-bell versions, under more load
• Legs, hips, and core — driving and bracing double the weight
• Shoulders and back — pressing and racking two bells
• Grip and forearms — managing both bells

Common mistakes

• Picking the bells up from your sides like dumbbells instead of cleaning them.
• Jumping to doubles before your single-bell technique is repeatable.
• Assuming the technique changes — it is the same movements, just heavier.

Variations & alternatives

• Double clean, press, front squat, thruster, swing, and snatch.
• Mix single and double work in complexes.

How to program it

Reach for doubles when you want more total load for strength or complexes. In the app they appear once your single-bell technique is solid, as a strength progression.

FAQ