I was doing a podcast last week with Mike Connelly from
Rebell Conditioning (Thanks again, Mike!) when a really
good question came up that I don’t think I’ve ever addressed
(At least I can’t remember doing so recently – guess kids
and lack of sleep do that to you… LOL.)
It was so obvious, as plain as the nose on your face, yet
I had seemingly overlooked it.
Everyone knows that double KB training is intermediate
to advanced work, right?
So, one of Mike’s listeners asked:
“When do you know if someone is ready for double KB
Can’t believe I’ve never just come right out and answered
Here’s my answer:
A man is ready for double KB training when he can safely
and easily perform the single KB exercises -
The Swing, Get Up, Press, Squat, Clean, and Snatch…
With a 24kg.
That’s MY standard anyway.
How about ladies?
How’d I come up with those standards?
Well in the old “Russian Kettlebell Challenge” book that Pavel
wrote way back in 2001 to introduce us to ye olde KB, he
stated that the 24kg was standard issue to the Russian
Seems like a pretty good standard to aspire to in my book.
Be able to do all the exercises with a 24kg, just like a soldier.
“Well how come women have to use the 16kg and not the
After working with women of all ages and sizes over the
last 20 years (including Division 1 teams), I reached the
conclusion long ago that women are MUCH stronger than
they – or men for that matter – think they are.
And being someone who’s always valued strength, I noticed
that the 8kg was almost always too light for most women.
So the 12kg became the appropriate weight.
The cool thing is, it didn’t take long for most of my female
clients to outgrow that and routinely spend time training with
A follow up question needs to be begged – and kinda was on
the podcast –
“Then what size KBs to I start them with when doing the
A very simple, but not the only place to start is with a pair of
16kg or 20kg for men and a pair of 12kg for women.
Isn’t that awfully light?
Yeah, and that’s the point.
I don’t want people so overwhelmed by the weight in their
hands that they panic and can’t focus on the proper
Because they will lose the ability to focus on the task at
hand, panic, use any old technique – and most likely get
Once you get your technique down, it’s relatively easy to
make progress with the heavier weights.
Strength, when you’re technique is refined, comes quickly.
I guess all this talk about double KB training begs another
“Why use doubles and not just stick with a single KB?”
You can simply overload the body more and faster with a
pair of kettlebells than you can with just one.
Obviously though, you have to put your time in with the
single KB exercises.
When you’re ready to move from the single KB to double
KB exercises you need a resource to help you make sure
you get your technique down pat.
That resource is “Kettlebell STRONG!” – a 3.5 hour, 2 DVD
set and an 89 page filler-and-fluff-free book – showing you
the fastest and best way to learn and master the double