Single Kettlebell or Double Kettlebell Workouts - Which creates faster fat loss

Single Kettlebell:

SWING HARD!

10x 2-Hand / 1-Hand Swing programs

3x week, 20 minutes a day

The King-Sized Killer

Snatch “only”

2x 9-week programs, 1x 4-week program

3x week, 20 minutes a day

Kettlebell GHFL

Novice - 2-Hand Swing, 1-Hand Swing

Intermediate - Snatch, Thruster

12 weeks

3x week

20 minutes a day

‘THE GIANT’

Clean + Press “only”

5x 4-week programs

3x week

20-30 minutes a day

Kettlebell Burn 2.0

16 weeks (4x 4-week phases)

3x week

45 minutes a day

Fat-burning nutrition program included

Double Kettlebell:

‘THE GIANT’

Clean + Press “only”

5x 4-week programs

3x week

20-30 minutes a day

Kettlebell GHFL - Advanced

Double Clean + Push Press / Jerk, Double Snatch, Double Thruster

12 weeks

3x week

20 minutes a day

Kettlebell Burn EXTREME!

Double Clean, Double Press, Double Front Squat, Double Swing

29 days

6x week

20-25 minutes a day

Fat-burning nutrition program included

Kettlebell RMF (Real Muscle-building Fat-burner)

Double Clean + Jerk (or Push Press)

3x programs - Novice, Intermediate, Advanced

3x week

Full length “how to” video series on Clean and Jerk

I was recently reading a forum thread on losing fat using kettlebells.

The discussion was about the “best fat loss workouts” with kettlebells.

The OP was asking for advice and one of the comments was from someone who thought double kettlebell work was superior to single kettlebell work for faster fat loss.

And you know what?

He’s not wrong.

But he’s not right either.

15 years ago I would’ve said he was.

But the hardest truth to accept, especially if you’re influenced by social media, is that the best kettlebell fat loss program for you is -

1- The one you CAN do, and

2- The one you WILL do.

Regardless of how many KBs are involved.

Let’s break it down.

As you probably know, STRENGTH IS A SKILL.

So, if you’re new to using KBs, a fat loss program based upon the Double KB Clean + Jerk (DC+J) is not going to be for you.

And that’s because the DC+J is the summation of all the other skills you learn on your KB journey AND it requires a ton of shoulder and thoracic spine mobility…

… Something most 40+ desk jockeys don’t currently have (but can get back with time and patience and the right plan).

The 2-Hand or 1-Hand Swing may be the “perfect” KB exercise for you to strip off fat because of its low skill compared to the DC+J.

On the flip side, if you’ve been using KBs for a decade or so and have great shoulder health, then the DC+J may be your best choice.

The Truth is, there’s a continuum of “best” KB exercises for each individual based upon your skill level using KBs and your desire to learn more.

Here’s what that “continuum” looks like:

You simply find where you are on the pyramid, and you use the exercises you’re familiar with to create enough of a “metabolic disruption” to stimulate fat burning inside your body.

Remember from a previous video, this is how you program your training:

1- Learn the SKILL

2- Train the SKILL

3- Train for STRENGTH

4- Train for CONDITIONING

5- Train for FAT LOSS

Theoretically, you can combine #4 and #5.

But you must be familiar with the skills and build your strength up in them so your technique doesn’t fall apart when you get tired and you collect an injury for your “reward.”

So, that’s the “what you CAN do” part.

The tougher part for many is the “what you WILL do” part.

For me, I find Swings boring.

So, if that was the only KB exercise I “could” do, I’d probably do something else.

And that’s because of my Olympic lifting background - shoving heavy weights explosively over my head.

As a result, my “favorite” lifts (and the most beneficial ones in my book) are the double KB lifts - especially the combo lifts - Clean PLUS Overhead Lifts (Press, Push Press, and Jerk).

And, of course, the Double KB Front Squat - again, because we squat A LOT in Olympic lifting and the barbell Front Squat is a phenomenal leg developer. Its cousin the Double KB Front Squat is similar.

I also really enjoy the Snatch. Again, because of my Olympic lifting background.

But you may love Swings. One of my good friends, Mark “Rif” Reifkind, does.

And he’s been hoisting kettlebells for over 20 years.

He used Swings to rehab his back, which he busted powerlifting.

At 60, he completed the Swing portion of the Sinister Challenge - 10x10 1-Hand Swings in 10 minutes, weighing only about 165/170lbs.

Rif believes that the Swing is arguably the best exercise for 99% of the population.