I don’t know about you, but I like “simple.”
I used to think I liked complicated until it got… complicated.
Know what I mean?
For example, I tend to wear the same types of clothes pretty
much every day – t-shirt and jeans and minimalist footwear.
I pretty much the same foods: coconut oil, eggs, steak, potatoes,
rice, and occasionally
vegetables ice cream.
And my workouts tend to be pretty simple too – they’re all variations
of cleans, snatches, jerks, and squats. Sure, there’s some pull ups
and dips in there too.
Why do I structure my life this way?
Less choice means less confusion.
And less confusion means less energy expended and more
energy saved to spend on the really important stuff – like family.
Pick from 3 or 4 things and be done with it.
The more variables something has, the more complex it tends to
be and the easier it is to break or have something go wrong.
Kettlebell training is a case in point.
It lends itself to minimalism.
Swing. Get Up. Snatch. Jerk. Etc…
One exercise tends to get the short end of the stick.
The double KB Front Squat.
Sure, people will do Goblet Squats all day because they’re
Hold one KB, descend to the bottom, do some breathing and
prying, and stand up.
Do it again and your hips and so on feel pretty good.
There’s nothing wrong with the Goblet Squat. It’s a fantastic
But there’s more to squatting than “just” the Goblet Squat.
Don’t short yourself by not ratcheting it up a few levels.
The double KB Front Squat (DKB-FSQ) is hard, I’m not going to
But it’s worth doing for a number of reasons:
+ It makes every muscle in your body work.
+ It finds your weaknesses and makes them stronger.
+ It works your heart and lungs, keeping you healthy.
+ It puts muscle on your body, increasing your metabolic rate and
forms a platform upon which you can build new levels of strength.
It especially works your abs and the muscles of your back that
keep you upright.
Doing the FSQ correctly pressurizes your midsection and creates
new space in tight, rusty-feeling hips.
Some people shy away from the DKB-FSQ because they have
tight t-spines so it makes not only holding a pair of KBs in the rack
uncomfortable, but squatting with them downright awkward.
And some people’s knees collapse in toward the midline of their
bodies when squatting, putting the knees at risk.
And others, can’t hold the KBs in the rack without their elbows
flaring out, putting their rotator cuff muscles at risk.
These are common mistakes worth fixing because they’re
indicators that your health ain’t what it could be – should be.
I’ll also show you the 13 different cues – each one builds off the
previous one – to maximize your DKB-FSQ performance.
Finally, if you want to experience true KB minimalism – and get
a strong, well-conditioned with just one exercise, use a pair of
KBs and use the DKB-FSQ instead of the Clean + Press and
run through the “STRONG!” program inside “Kettlebell STRONG!”.
It’s very simple and highly effective.
You’ll be rewarded with a stronger, leaner, healthier body without
workout programming confusion.
And you can take the energy you save and use it elsewhere.