Double Kettlebell Clean and Press - Rep Max Test
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- Опубликовано: 5 сен 2024
- chasingstrengt... - The Double Kettlebell Clean and Press is arguably the most "complete" kettlebell exercise you can do to change your capability and your appearance.
Performing the Clean & Press with a pair of kettlebells is one of the most complete “exercises” there is.
It works your upper and lower body.
And it works almost all the fundamental human movement patters: Push, Pull, Squat, Bend, Lunge, Twist, Walk (Gait).
It’s a -
✅ Bend
✅ Pull
✅ Push
✅ Squat
Squat?
Yes, there’s some knee bend in there, so your quads get some work, but without the leg chafing that comes from heavy squats.
Think about it:
Hips
Hamstrings
Calves
Abs
Lower back
Hands/Fingers
Forearms
Biceps
Triceps
Shoulders
Upper back
Lats
… All worked from simply picking a pair of kettlebells up and pressing them over head.
Not to mention when you do them for reps.
That's a game changer.
In this video I decided to take my 32kg kettlebells for a spin and do a double kettlebell clean and press rep max test.
I did a "comfortable" 10 at an 8 out of 10 RPE (Rate of Perceived Exertion).
I could've probably squeezed out 2 more.
A 10RM is a great load to force some noticeable changes to take place in your body.
Assuming you have your programming dialed in.
I put together a kettlebell workout program based on the Clean and Press - you can use single or double...
... That a lot of guys over 30 are really enjoying.
They're reporting back things like the following -
💪 Shirts start fitting “differently” across the shoulders and upper back…
💪 Shirt sleeves start feeling tighter.
💪 Veins in your forearms that weren’t there before. Or at least you didn’t notice…
💪 Jeans than button easily and are no longer as snug in the waist like they once were.
💪 Every day activities, like running up and down the stairs are a breeze
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.
It's called "THE GIANT" and it's only a max of 90 minutes a week.
You can check it out by visiting the link below:
chasingstrengt...
#doublekettlebellcleanandpress
#doublekettlebellworkout
#kettlebellcleanandpress
#kettlebellworkout
#TheGiant
Great to see you back online, Geoff👍😄. You have been missed in action .
Thanks @Yelena Neyman!
The giant is one of my most favourite programmes I have ever done.
It has upped my press better than any other programme to.
Excellent to hear!
The Giant was first serius Kettlebell hypertrophy program (all Of them) for me. It works like magic!
Awesome to hear!
Great work Geoff! Just starting 1.0 after a period of relaxed training frequency. lLet's see what the next 12 months brings
I cannot wait for my 32s to feel this smooth, if they ever do. I orderd a couple of your books and looking forward to going through them. Thanks for the great content
Thanks, @Jason Welsh. Please let us know when they do feel that smooth. And let me know how my programs work for you.
just bought GIANT and KB STRONG, going through all the videos first before starting GIANT. already learned so much, thanks Geoff.
@Brian S. - Excellent to hear! Let me know your results with the programs please.
Just started Week 2 of Giant 1.0. Enjoying it.
Same here! Running double C&J. So much fun.
Great stuff coach. Quick question. I want to know what do you think about doing a dead stop double Clean and Press for Easy Muscle, or stick to standard kettlebell style?
@Ivan Colandrea - you can do either. But with KBs, I like to take advantage of the extra posterior chain loading by using the standard backswing style.
@@GeoffNeupert For Giant, I like a hybrid -- dead stop for the first clean from the floor, then swings for the cleans between pressing reps.
Noice!
G’day Geoff, just purchased the Giant program. Pumped to get started. My question is - what warm up (type/ duration) would best suit this program/ session type? Cheers mate
@Russell Ramsay - Apologies for the late response.
I usually use a variation of the Original Strength Resets for about 5-15 minutes, depending on what I feel like I need. I generally recommend about the same duration warm up for most. Choose some kind of mobility work for your stiffest joints.
Hope that helps.
@@GeoffNeupert thanks mate, much appreciated. Loving the program and getting results 👊🏻
Would the Giant also work if you add a squat to make it a clean, squat and press, or should i not get too over eager and just simply keep to the strict Giant protocol?
@franko7912 - Just keep 'THE GIANT' as written. You can add 2-3 sets of 3-5 front squats after you've done your C+Ps.
Hey man, why clean and press and not snatch or jerk!? I just bought the Giant program and love it!! Do you have anything else I can read that’s more information based for kettlebells? I’m only kettlebell training at the moment and don’t see going back to a gym very promising anytime soon.. also I’m 32 years old.m
@Jesse Driskell - sorry for the late response. Just now seeing your response.
Sure, I have lots of info. Anything in particular you’re interested in?
@@GeoffNeupert well I’ve been using your Giant program now for 3 weeks. I started with 1.0 with a pair of 50’s.. no joke, already have had some people notice and ask what I’ve been doing!! The Giant program is really solid..
If you like the giant I highly recommend "kettle bell express" by Geoff.
Lots of similarly short but potent programmes using timed work & auto regulation
Started Kettlebell Giant today and am excited to get stuck in. I have a question as I've never used max rep tests before. I went with double 16's and managed 20 sets of 5 reps for the first workout and am worried I have gone too light with the 16's. I did test with double 20's and managed about 8 reps before I felt form was going hence going with 16's. How many sets would you expect to hit in the first workout with the proper weight? Thanks!
First workout was 30min
@Grant Bloxam - Excellent! Did you do an RM test with the 16s? If you can get more than 12, I'd use the 20s for 1.0. Sets are dependent on an individual's strength & conditioning levels. Hope this helps.
@@GeoffNeupert I will test with the 16's today, thanks for your help.
Do you teach how to use the kettlebell in your program ?
@Psalm 62:8 - Apologies for the late response. This program is not for "Rookies" - those who have never used kettlebells before. For those who have, and what to learn proper Clean + Press technique - I do have a version with that option. Hope that helps.
Hey Geoff, I've heard good things about 'Giant' but as a skinny guy the last thing I need is to lose fat!
Would this still be good just for muscle gain and conditioning? (I'm 42)
@SpindlyScoundrel - yes it would. Guys report packing on muscle in their shoulders, arms, and upper backs along with decreased resting heart rates. So just make sure you're eating enough.
@@GeoffNeupert thanks Geoff, I've got no problem eating, ha!
I have your strong and giant program. I started cycling again. Which do you think would be best to use? I know it's difficult to add muscle with a lot of endurance aerobics.
I was thinking Stong so over training would not be an issue.
@Don Vape - Definitely start with "Strong!."
@@GeoffNeupert thank you
Is the book still for sale? Where can I find / buy the program
@Sigmund Freud - Here you go: chasingstrength.com/kettlebells/giant