One of my friends called me yesterday for some advice.
He had just been promoted to a “Head Trainer” position at
work and the boss was willing to let him implement his ideas
on training with the clientele.
This is a big departure for the boss as the facility’s program
is highly biased toward traditional programming including
So he called to pick my brain on program design principles
I won’t bore you with the details other than one important
concept that we hammered down:
The concept of the “best” KB exercise for fat loss.
Sure, there are some exercises that lend themselves better
to fat loss than others – the Swing v. the Press for example.
Let me preface my answer by an experience I had as a young
trainer way back in 1996.
Back then, the Target Heart Rate Zone thing was very popular.
So was endurance-based periodization (still is) where you start
with high reps and progress to lower reps over the course of
While everyone else was doing cardio and sets of 8 to 15
reps for everything, being an Olympic lifter, all my reps were
5 and below. Mostly 1 to 3.
Gym members would ask me how much cardio I did, to
which my response was, “None – I just lift heavy.”
My response was always met with disbelief.
So I did a little experiment one day. I strapped on a heart rate
monitor and worked up to a couple of heavy sets of 5.
On the first set, my heart rate hit 167bpm. On the next set,
with the same weight, after only 2 minutes of rest, my heart
rate hit 177.
That last set was 89% of my projected max heart rate.
And this is my point today.
Any KB exercise can be the “best” for fat loss.
Because most people use the “getting the heart rate up” and
“keeping it up” as the most significant intra-workout measure
for fat loss.
And you can do that by manipulating 3 variables:
1. The load.
This is the weight or size of your KB.
2. Rest periods.
This is the rest between sets.
3. Reps per set.
And obviously this is how many reps do per set.
It’s the combination – or correct combination of these 3
variables that stimulate your body to release stored body
And shrink your waist, hips, butt, thighs, and everything
else in between.
My favorite fat loss protocol is simply the following:
Heavy Load + Moved Quickly + Low Reps + Short Rest
– Heavy Snatches – 3 reps, 30 seconds rest between sets,
for 10 minutes.
– Heavy 2H Dead Stop Swings – 5 reps at the top of the minute
for 15 minutes.
– Double KB Front Squats – 10 sets of 5 reps – 60 seconds
– Double Clean + Jerk – sets of 10 every 90 seconds for 20
You get the point.
So that means ANY KB exercise can be a great or even the
“best” fat loss exercise for YOU.
How do you know which KB exercise is best for YOU?
Pick the one that you’re the worst at and spend some time
Most people will default to “easy” and “familiar” and “comfortable” –
Swings. Sometimes Snatches.
But there’s SO much more.
That’s what I LOVE about double KB work –
It allows me (and you) to experience that “so much more.”
With double KB work you can really dial in the “Heavy +
Explosively + Low Reps + Short Rest.”
Therefore, if your fat loss has stalled, and you’re not 100%
sure how to perform the double KB exercises, there’s a
very good chance you’re missing out on some serious fat
That’s why I recommend you get a copy of “Kettlebell STRONG!”
In it you’ll learn exactly how to perform each of the major
double KB exercises:
– Double Swing
– Double Clean
– Double Press
– Double Front Squat
– Double Snatch
– Double High Pull
– Double Push Press
– Double Jerk
– Double Clean + Jerk
And remember, since you’re probably not good at them,
doing them will burn more calories than what you’re currently
And that means greater fat loss.
Especially if you use the formula I gave you earlier.
Oh yeah, don’t worry about trying to put together your own
I’ve put two of them together for you in the “STRONG!” and
the “One” programs.
Both of them, when followed, will lean you out (if you’re
not a “chowhound”).
Especially if you’re not very good at the double exercises.