Fastest Way to Add Muscle With Kettlebells-Double Clean And Press-Kettlebell 65

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[@eugeneoriordan4799]

A great exercise! 65yrs old; 50 KB Swings followed by 10 sets of KB Clean & Press in sets of 5. MW, you have, without question given me a new lease of life!!!

[@DeanHenry-hm9bd]

@eugeneoriordan4799, I’m 65 also, how many days a week do you do you kettlebell swing and kettlebell clean and press routine, if you don’t mind me asking?

[@marsdroid1]

they really do sort you right out dont they eugene , ive made my own mace and indian clubs but i will buy heavier ones now i know what a difference they make !!!

[@lorrainek36]

True, just started the journey, 59 and just finished my first cycle with his deconditioned program... with plenty more to go. Goal... to be in better shape in my 60s than 50's.

[@marsdroid1]

@@lorrainek36 try them all ,you can make cheap maces to start with just use a tube of metal with a wrist weight to try it out then buy em , my body has honestly realigned from all this stuff I’ve been in 6 car crashes and worked in a harness / suspension for 15 yrs .. I honestly feel better than 20!yrs ago , just take it real easy at first like he said your better doing a little bit 100xs than 1 and injured , have fun ! I haven’t died the adjustable stuff but I will be getting them when I’m more settled in life , thanks again for the vids have a great weekend everyone 😀

[@chrisking6543]

@@DeanHenry-hm9bd I’m 52 a little younger and I swing 2 days and C&P 2 days. Based on my current program they are on different days. Showing up and doing the work at frequency and weight you can maintain is by far the most important part. I built my program based the amount of time I have available and am willing to invest into training.

[@candmbishop]

Mark, I commend you not just for your content, but you are an AMAZING communicator. The density and concise manner in which present is awesome.

[@beatroot_red]

Even after 10 years of kettlebell training, both hard and sports style, I keep coming back to this channel. There's always something new I learn. Great job. Keep it up.

[@JeffreyMcMahon]

I've got 50 years of training and will at the age of nearly 62 be doing these with a pair of 35lbs. Thanks for the detailed instruction on form. My lower back is happy for it.

[@RAINSMAN79]

After surgery 15 months ago I’m finally back to double cp 20kg. I needed this video cause I’m getting tired and need the motivation boost. Thanks man

[@MarkWildman]

I go back and forth between double 20s and double 32s, based on how much sleep I get while traveling. The journey never ends

[@Sparrowhawk187]

Your clean press squat nerd math videos changed me over this summer. It will pack on shoulders torso legs and glutes. Anyone interest should seek out those videos to develop a great program Thanks Mark!

[@MarkWildman]

Glad to help

[@Primal-Dude]

Great video mark

[@johnlone207]

Always enjoy Mark's presentation & the way gives instructions.

[@BlueCR055]

Excellent class! Thank you!

[@doylelacrua]

I am really digging the b-roll you've been adding to your recent videos.

[@colincanyon2519]

Double kb's are a personal favourite thanks to you Mark 👍

[@kurtmichaelson]

Great demonstration and instruction on the double kettlebell clean and press.

[@kubenkain7169]

Thank you. The background information set the mindset and drive to get it done with intention. Thank you for your excellent content.

[@contactkashif]

Love the explanation and captioning of common errors! I've watched hundreds of your videos and have been training C&P KBs for a while and yet I learn these nuances from your detailed explanations!

[@AlteredState1123]

As always, great instruction. That shoulder and thoracic mobility is critical. Looking forward to the journey. At the 32 with double handed swing with a single KB. Will move to a single handed swing next and work my way back up to 32. Won't be at double clean and press for a while, but I am so excited to get there. Thanks for all you do.

[@miloqu]

Mark Wildman, first and foremost, thank you so much for your content. You cannot imagine how much I appreciate it. You are the best instructor I have come across on the entire internet for learning kettlebell exercises. I just wanted to mention that this video hasn't been added to the 'Kettlebell Basic Instruction' playlist. Thank you once again!

[@evanleesmith385]

Just starting a Clean and Press program today. This instruction is excellent.

[@ri-d-an]

Been a long time since I saw a good video from you lol. Good one!

[@georgemakovic1862]

Good video. Like this exercise, but learned some new pointers. Thanks.

[@el.don1975]

super awesome explication

[@yarpen9016]

Love the artistic placement of the saddle

[@MarkWildman]

My camera guy suggested that

[@gojgo284]

Good stuff

[@rodrobson]

It's harder to coordinate the body with double kb. Also if you are not a tall person it's difficult to clean or swing 2 kb between your legs. Definitely a brilliant exercise that needs practice. Thank you for posting.

[@alexg4284]

I’m currently running a doubles programme - clean and press, double front squats and double swings. I’m thickening up like a good sauce

[@cioran1754]

Curry, demi-glace or more like a bechamel ?

[@alexg4284]

@@cioran1754 good question. Would say something in between like a Korma

[@cioran1754]

​@@alexg4284aha , striking a balance !

[@alexg4284]

Balance is everything my friend

[@reneverheij6938]

Got the idea for ladders from Pavel's "Return of the Kettlebell" but I think I like reverse ladders even more, now working on being able to do five reverse ladders with double sixteen kg's

[@tater256]

There is 0% chance to predict your next video location. And that's awesome!

[@marsdroid1]

great videos ,great info , 25 kg is the max lift health and safety in my country i used 24kg through lockdowns and watched these videos cant thank you enough, im fitter and stronger than i was before ,many thanks!!!!!!

[@marabunta1980]

Which country?

[@cioran1754]

​​@@marabunta1980manual handling standards all over, not the global south for sure. I'm going with.....Germany

[@nirpy]

Until a couple years ago, a bag of Portland cement, masonry lime or quikrete was commonly 44kg. Alas between skrinkflation and the weakening of the population, these masonry bags are now 22kg (eventhough the price has doubled or tripled). Now i carry 2 at a time

[@Mindreader231]

Hello Mark! Great content, plenty of useful information. I am currently training with a pair of 24 competition kbs. Watching Joe Rogan and Pavel T. As well as your videos led me there 😂 Found a local kbs enthusiasts with the professional head coach, easy to do where I am from)) my question is that I was taught more competition style techniques for snatch and press. Like you see in weightlifters competition with barbells. Plenty of online videos. I understand that those are harder to learn and more useful for competition and higher numbers. Do you practice those techniques also?

[@matthenwood5131]

would double clean and press and clubbell mills be a really effective minimalist program?

[@petehannon7685]

Hay Mark 👋🏻

[@kevinomahoney]

Impressive as usual. My only question is why are you using competition kettlebells (versus hardstyle)?

[@baffaaa]

Great content as usual, thanks Mark! Any thoughts about uneven weights? I have only 3 different weight kettlebells, so do you see any problems if i use them to do this? Changing the hand on heavier bell between sets ofcourse?

[@reneverheij6938]

Just make sure to clean them at the same rate according to Pavel in "Return of the Kettlebell", he loves the idea of different kettlebells for the double press. Haven't tried it myself though but I will after I can do 75 double clean and presses with double 16 kg's. Then I'll do that with one 16 kg and one 24 kg

[@clockbocker1282]

I have seen trainers teach differently, regarding the press. Some say to keep the arms close to the ears all the time, and here its said to open upp and have the elbows out. I have been following this channel for a long time and have done the presses like shown in the video, but i get pain in my joints. It works great to press more like how the long cycle guys does it. But does one of these recruit more muscle, or one is more bio mechanically friendly or maybe just a sport/hardstyle thing ?

[@TheObscureAlternative]

I have a BJJ shoulder, scapula delt, neck injury ....I just can’t get it over head. Suggestions please. I need to maintain muscle, I have 1 Russian 28 kg

[@josephkauslick5034]

The summary of the progression from 2H Swing to CP was sooo helpful. Mark, do your Swing Program and CP program run in sequence or can they run independently and/or parallel?

[@cioran1754]

In one of the original tetris programming videos, one of Mark's suggested weekly formats was....e.g... Mon: Swings (L) ; C&P ( H ) Tue: 2-Hand club Wen: 1-Hand club OR Mace Thur: Swings (H) ; C&P ( L ) Fri: 2-Hand club Sat: 1-Hand club OR Mace And other 'tetris' formats would have them on seperate days, or could just do one and plug it in were you see fit. In a more recent video there was a 'programme progression overview' from the perspective of untrained / deconditioned / beginner or intermediate people, an overarching view of what path/s to take, a suggested sequence of programmes to travel say. In this scenario ( starting from the start ) you would land on swings first, as per the difficultly / complexity level. C&press would come after swings. Once set with the skills ( from this early linear part of the sequence ) you could refer to the above tetris type programming, continue with tougher programmes like the doubles, choose your own setup, or some combination of these. So answer is, all of the above, sequence ; together ; independently, depends :)

[@MarkWildman]

Independently or parallel. All my programs are designed to Tetris together

[@josephkauslick5034]

@@MarkWildman Thank you! My question wasn’t worded clearly. I know of the tetris programming-one of my favorite aspects of your approach-just wasn’t sure if sequencing was possible in the design. But I also remembered that this playlist is closer to your intro to kettlebell program that you’ve spoken of than the programs for the specific movements.

[@josephkauslick5034]

@@cioran1754 Thanks for this explanation, I hadn’t taken into account that the specific progression he lists here was from 0 to the 2H CP and that the video is part of the intro to kettlebell playlist series.

[@saulmelman]

hey mark: re double kb clean and press ...is the programming of this previous video of yours from 21' intended for double kb clean and press AND double kb front squat (as a complex) or was it intended to be programming for double kb clean and press OR double kb front squat ? TY ... see kzbin.info/www/bejne/i6C8Z3qZfaxrm7M

[@cidmontenegro8225]

What are the shoulders doing in this? I heard the keep them down cue, away from the ears. But do they move to the back or front on this? It feels like they move forward in the rack position, and maybe back a little on the swing portion. Am I resisting this fwd/bck movement? Or am I not caring about bck or fwd movement as long as I keep them down?

[@powskier]

How can it? Sure, it's great for upper body and core but not much for legs. What about adding a front squat? Clean, front squat, press, repeat?

[@ScottP27]

It would be awesome to have a double kettlebell program.

[@MarkWildman]

I’ve written 7. My editor is pulling his hair out.

[@ScottP27]

Heh. I really love your multi movement programs (club, tgu). Enough variety that they don’t get old.

[@RyanWBL]

With the point of armor, fire fighter's turnout gear plus scba tank weighs in at about 50lbs, plus any tools they're carrying. I wonder if there are any good KB programs aimed at the fire service? I've been training for it and KBs seem to fit well since a lot of it is practical endurance strength based tasks.

[@JoshuaCurey]

Matt Denning is a good source for that stuff, he comes off kind of rough, but his episodes on Dave Tate's Table Talk are really good. The most interesting thing I heard him say is that he works his firemen uo to be able to swing a 35lb kettlebell for 5 minutes straight. Since the bell feels twice as heavy in motion, so it simulates them carrying their gear for runs.

[@carl_weatherzzz7386]

always thought the double kb front squat with press at the top was a barn burning muscle builder too

[@maxpower8052]

You literally have to work your @$$ off with kettlebells (and not work your lower back off) LOL

[@MR-yp7mu]

Greetings from Poland. Here, a bag of grain is usually 40+ kg so around 90 pounds. It is fun to move a few tons of grains 😁

[@xyzct]

With respect to the inability to lock out arms at the top (me), add limited thoracic spine extension to the already listed tight shoulders and tight chest.

[@peterhochleitner2526]

In your Kettlebell series is number 63 missing. Please check. Thanks a lot for this program!👍

[@MarkWildman]

I’ll check

[@kuzmatt9]

He means it about 3 years before doing this. Do not skip steps and go straight from a single 16kg or 20kg to doubles. It is double the internal abdominal pressure. I got a hernia doing double KB squats way too soon.

[@reneverheij6938]

I don't think he meant 3 years before doing this. BUT you need to practice bracing your midsection before doing anything with double kettlebells for sure. Also build the volume/ density up gradually Perhaps doing planks for extended periods of time is great for learning how to brace your midsection

[@kuzmatt9]

@@reneverheij6938it’s exercise 65 in the series for a reason

[@reneverheij6938]

Exercise 65 because he likes to do a lot of weird variations. You can start with clean and presses as soon as you can clean. Which is kind of the first thing you learn after swings. You got injured with the double front squats though. I think you didn't brace correctly which is something you have to learn if you use barbells/ kettlebells. If you get a big breath and "breath behind the shield" you will get injured less. Bracing and breathing correctly with double kettlebell exercises is more difficult then with barbell exercises though. Still have to master that skill myself or I'll get a back injury double cleaning 24's

[@SriranjanSeshadri]

@MarkWildman Hi Mark - I am a 47 yo male from India. I am currently training bodybuilding style, 3x/week using a full body and heavy/light/medium approach. Can I substitute one day (say medium) with double KB C&P followed by an armor building complex?

[@MarkWildman]

Yes

[@JN-no4ot]

I've been doing the single KB C&P reverse ladder program for several months where I've progressed to 5 x 5/5, 4/4, 3/3, 2/2, 1/1 for each weight. I've completed 15, 16, 17, 18, 19, and 20 kg weights. Do I need to drop back to 10 kg KBs to begin a double KB C&P program? That seems light. Can I start at 16 kg? Thoughts?

[@MarkWildman]

You can start what ever you’ll survive. It’s different for different people based on mobility . Think 60 to 70%

[@mattl8774]

5:04 this is a really interesting fact!

[@jk8190]

I have a pair of 20 kg and I found swing and clean being way more difficult than presses or squats. The initial swing is giving problems quite often and I think that I use too much of lowerback when doing cleans. I started to do more cleans recently (doing the Armour Body Complex twice a week). I hope I get better and my form will improve, because I would like to move to double 24s. I'm not sure about even considering double 32s, for now double 20s and 24s should be enough for most or my workouts. I wish I had bought a pair of 16s for learning technique with lower weight

[@ozzy3ml]

It’s probably well worth getting the 16’s. Light weights let you learn better form and are handy for several things (warm ups, myo reps etc). Very tricky to learn good technique with weights that are hard to handle

[@cioran1754]

Not clear if you have a 16, consider asymmetric doubles, if you have the gear, I do them ( building volume ) and they work, been given the nod by multiple professionals, and are fun

[@MarkWildman]

Buy 2 adjustable competition bells from bells of steel. It should make it impossible to fail

[@cioran1754]

Forgot to say. Until / if you get adjustables, you could try doing the start/stop drill ( like the single-clean video). You state it's the initial hike causing issue ? This drill focuses on just that, lose the press / squats and examine those portions in session, until it's right and lower back comfortable ( all assuming load ok), it might highlight something.

[@stephanelefebvre8772]

Hi Mark in your program clean and press reloaded is there double ketellbells work thanks

[@MarkWildman]

The program is all designed around a single kettlebell

[@stephanelefebvre8772]

@@MarkWildman thanks Sir

[@TimeForChangeKitchen]

Where to buy your adjustable weight kettlebell?

[@MarkWildman]

Bells of steel - Wildman competition adjustable kettlebell with expansion weights

[@robmills5181]

What workout format do you recommend for double clean and press? Is this discussed in the nerd math program?

[@jasondyhouse7292]

kzbin.info/www/bejne/i6C8Z3qZfaxrm7M

[@jasondyhouse7292]

kzbin.info/www/bejne/l6vad2aFpK-nkJo

[@darknowitzki3535]

Would love to see a double kettlebell nerd math video as well. Once you finish the 5*(5-4-...-1)*32kg single KB clean and press, where do you start on double KBs and how do you program the math?

[@saulmelman]

@@darknowitzki3535 kzbin.info/www/bejne/i6C8Z3qZfaxrm7M

[@cioran1754]

​​​​​​​@@darknowitzki3535I've been puzzling this, I have an intermediate goal of doing the ABC workout ( Dan John's puppy) in a light / heavy format after completing the single 32 ladders for c&press. I have the 16 / 20 / 24 / 28 / 32 cast irons, way I see it is the 16 + 20 is a natural progression on from the single 32, the asymmetric loads will add value, the squatting of this format will then also eliminate some separate squat routines, lots to consider. Feeling that this format is punishing though, so reckon it'll be plugged in once a week, or even cycled in and out over the course, it just grabs me as a way of introducing doubles work that doesn't f£%k around. The programming, for me, will be wave EMOM setup ( totally DJ's ) ( 5 - 20 )*( 2 / 1 / 3) with 20 sets as a rare push the envelope. It's a thought 😅

[@blumpkinspicelatte4580]

How come you say to open before you press? All the other "experts" say you press in a straight line up.

[@iphone6552]

Hi Mark, would you suggest doing uneven weight double kettlebells. Eg 16kg and 24kg. I only have one of each

[@MarkWildman]

if youve done your core kb training, then its very doable

[@iphone6552]

@@MarkWildman thank you, hope to see a video on uneven kettlebell training soon and your thoughts. Thanks from England

[@BigHat83]

Add a double KB squat and it's a hell of a complex. Clean/press/squat or clean/squat/press Start at 3x3, work up to 5x5, then add weight.

[@MarkWildman]

Agree

[@tibster1981]

Btw. populated by Geoff Newport...

[@CurtisAST]

My problem wth the KB doublt clean and press is on the downswing, puts lot of torque on my lower back. I'm trying to not let it swing down in such a wide arc, more of a drop than swing, but still having a time of it with lower back pain afterwards.

[@MarkWildman]

Do heavy club or single club 2 days a week. It trains all the same muscles, but in an entirely different angles so that you will strengthen your lower back in your glue connection with your core to translate over to the double kettle bell.

[@CurtisAST]

@@MarkWildman great I just got my heavy club!

[@calebcomstock6697]

Would you program similarly for double as you do single? Rather, if I finish your C&P program doing a 5x5-1x32kg single, could I restart with a double 16kg and run it the same? Or does the math and how the load is waved change?

[@MarkWildman]

The math changes

[@MarkWildman]

Double has crazy math

[@calebcomstock6697]

@@MarkWildman that is what I expected. Is this where words like "conjugate system" and Prilepin's charts start being relevant? I understand with KB we stay away from the 1 rep max/failure type of thinking, but the numbers start from somewhere. I'm at least ten months away from this anyway, but it is fascinating.

[@drunknnirish]

@@calebcomstock6697 you could easily do a light, medium, heavy style of programming just make sure your goals are set on the heavy weight with the light and medium days assisting to increase the heavy.

[@stretch1807]

My inseam is 29in and I find this really difficult. Any tips for 5'9" guys with long torsos and squatty legs?

[@oastorga]

I’m 5.8 and the club dead clean is a little long for me, so I got so 2x6 to make my legs longer, maybe soothing like that for your kbs

[@heckl0r]

I’m working on getting good at horse stance with my short squatty legs.

[@powskier]

I can see how double kettlebell training can wreck the back, torso and hips if imbalances exists, but it seems that it would be good for imbalance in arms and shoulders. One side will be weaker (especially if you have worked manual labor) and the strong side will work less. But so what? Won't the 2 sides eventually balance out?

[@MarkWildman]

They will balance out, but you should spend at least three years running a single kettlebell program which has equal reps on both sides, so that you can make sure that you’re left and right side or equally strong before you get to double bells

[@drunknnirish]

Armor building for 21 minutes emom with 2x 24kg was this mornings session. Needless to say I am a bit tired.

[@cioran1754]

That's a 'once in a while' type session in a wave pattern, or do you volume cycle the EMOMs up to 20-ish sets and then increase weight and start over ?

[@drunknnirish]

I do the ABC once every other week and have been working on adding volume and weight for a while. I started at 10x sets with 2x 20kg bells.

[@cioran1754]

@@drunknnirish thanks, interesting, doing more regularly ( 2 one week , 1 the next ) sound like it'll have to be seriously waved, taxing workout.

[@allancameron8239]

Mark, this may be a dumb question, but why are you saying that people should spend up to five years on single kettlebell cleans and presses before going to double? Or am I missing something here?

[@MarkWildman]

because you should do all the math and run 10 weights, occasionally taking a season off of the idea, then returning to it. just like olmpic lifting

[@allancameron8239]

@@MarkWildman Well, that makes a whole lot of sense, now, doesn't it? Thought I'd get a decent, well - worded explanation, but you lost me there. I won't waste any more of your time. Thank you.

[@rensfit]

Mark, I love your stuff! Why do you always mention frame size for for women but not for men? Lots of shorter or lighter guys would never be able to get to double 32s from my experience as a trainer. It just seems like you think all dudes are as big as you. You’re a beast dude!

[@MarkWildman]

Because it takes a long time to say

[@drunknnirish]

Any man without health issues should be able to work up to double 32s it just might take a while. Also if you are 5'10" and 150 lbs you need to seriously think about adding some weight to your frame.

[@FourCorners257]

Ok, I disagree on something. I do not do, nor have I worked on much the double kettlebell swing. I don't like it. However, I am quite proficient in the double kettlebell clean, and see no real reason to pass through the double KB swing to get to the double clean.

[@contactkashif]

Mark, I don't get it. I started driving my shoulders down to activate my lats in rack position and I now find it so much more difficult to press such that every set feels like a failure set with a weight that felt comfortable otherwise. Is that expected or am I exaggerating the shoulder-down movement too much like I do my glute squeezes? This doesn't feel natural (at least at first) and I'm wondering why we're doing this to begin with?

[@contactkashif]

P.S. I do 10 minute EMOMS single-hand C&P.

[@drunknnirish]

I felt the same thing and I was over exaggerating the shoulder down. My lats were turned on as I was standing there naturally.

[@marksteven6116]

does it still work when you get old

[@cioran1754]

Define old, read top comment !

[@marksteven6116]

Ive been doing kettlebells from 2009 just got stuck enjoy but not getting stronger ?

[@cioran1754]

@marksteven6116 there's a couple of comments from guys in their 60's rocking the double kettlebells, I was referring to those comments :) , 2009, you're a veteran !

[@marksteven6116]

@@cioran1754 I train every day which helps with acute anxiety probably over train but i dont feel over tired

[@cioran1754]

@marksteven6116 always stuff to figure out :) , yeah tough going with that anxiety

[@jacobcarrick1182]

🪨🔨💪🏻

[@powskier]

Why not just have a set of steel adjustable competition kettlebells that are adjustable from 12 kg to 32 kg? You will save a fortune in kettlebells and best of all, you can go up in weight in as little as 1 kg increments if you want. (I usually do 2 kg jumps)

[@MarkWildman]

I have the Wildman adjustable bells of steel bell. The adjustable bell is by far the best money you could possibly spend.

[@heckl0r]

That barn is way too tidy for my sensibilities

[@Justobserving9291]

Mark never looks like he works out. He talks about physique but I am not seeing it.

[@MarkWildman]

Hahahaha. Gotta love it.

[@MarkWildman]

If you don’t body build then everyone has an opinion.

[@SriranjanSeshadri]

Respectfully disagree. I think Mark has a wonderful physique, that demonstrates all aspects of fitness - strength, endurance, mobility etc. I suspect you are looking through the lens of a competitive bodybuilder. Nothing wrong with that, but it is a narrow lens.

[@jasonwelsh417]

The cue to have the handles touch does not translate well to good ol' hard style cast iron bells

[@MarkWildman]

It does. You just have to twist more