Double Kettlebell Exercises: When and How to Start

There is a moment most of my clients reach after a few months with one kettlebell. The goblet squats feel easy, the swings feel smooth, and the one bell in the corner of the living room starts to feel a bit small. That is usually the right time to look at double kettlebell exercises: the same basic movements, done with a bell in each hand. It sounds like a small change. It is not. Two bells load your whole body more evenly, make your core work harder and give you years of progress before you need anything heavier.

Here is when you are ready, which moves to learn first, how to pick a pair and a simple 25-minute session.

Are you ready for two kettlebells?

Moving to a pair too early is the most common mistake I see. Before you buy a second bell, you should be able to tick most of these off:

• You can do 3 sets of 10 goblet squats with good depth and a flat back.
• Your kettlebell deadlift is solid, with the hips doing the work, not your lower back. If not, start with my kettlebell deadlift guide for beginners.
• You can do 5 single-arm presses each side without leaning or arching.
• You can hold a single bell in the rack position (resting on your forearm, close to the chest) for 30 seconds without your wrist bending back.
• You have been training consistently, two or three times a week, for at least two to three months.

If two or three of those are missing, stay with one bell for a few more weeks. Single-bell training builds the coordination that makes doubles safe.

How to choose a pair

The honest answer is that your pair should be lighter than the single bell you currently use. If you goblet squat with 16kg, a pair of 8kg or 10kg bells is a sensible start. Holding two bells in the rack position is far harder than holding one at your chest, and your grip and upper back need time to catch up.

A rough guide from what I see in my classes:

• Most women starting doubles: a pair of 6kg or 8kg.
• Most men starting doubles: a pair of 10kg or 12kg.
• If you are unsure: go lighter. You can do more reps with a light pair, but you cannot fix bad form with a heavy one.

Buy a matching pair from the same brand if you can, so the handles and shapes feel identical. If you want more detail on starting weights, see what weight kettlebell to start with.

The best double kettlebell exercises for beginners

These are the five moves I teach first. They cover legs, back, shoulders and core, and none of them needs a lot of space.

1. Double kettlebell deadlift

Stand with a bell either side of your feet. Push your hips back, keep your chest proud, grip both handles and stand up tall by driving your feet into the floor. Lower them the same way. Cue: “Hips back, not head down.” Start with 3 sets of 8.

2. Double front squat

Clean or carefully lift both bells into the rack position, elbows tucked in close to your ribs. Breathe in, brace and squat down between your knees, then stand up. This is the move that really challenges the core, because the load sits in front of you. Start with 3 sets of 5 to 6 and stop the set if your upper back starts to round.

3. Double bent-over row

Hinge forward with soft knees and a flat back, bells hanging under your shoulders. Pull both elbows back towards your hips, pause, then lower slowly. 3 sets of 8 to 10.

4. Double press

From the rack, squeeze your glutes and press both bells overhead until your arms are straight, biceps by your ears. Lower under control back to the rack. If your lower back arches, the bells are too heavy. Go back to single-arm presses for a few more weeks. 3 sets of 5.

5. Double farmer’s carry

Pick up both bells, stand tall and walk slowly up and down your hallway or garden. Shoulders down, ribs down, no leaning. Brilliant for grip and for carrying a sleepy child up the stairs. 3 rounds of 30 to 40 seconds.

What about double swings and cleans?

Double swings and double cleans are excellent, but they are not first-week moves. With two bells between your legs you need a wider stance, and the timing has to be spot on. My advice: only try double swings once your single-bell kettlebell swing is crisp and powerful for 15 reps, and use a lighter pair than you think. For cleans, learn them with one bell first and expect a few bruised forearms while you work out the path. If anything pinches in your back or wrists, stop and go back a step.

A 25-minute double kettlebell workout

Warm up for 5 minutes first: marching on the spot, hip circles, 10 bodyweight squats and 10 slow hinges with your hands on your hips.

1. Double deadlift: 8 reps
2. Double front squat: 6 reps
3. Double bent-over row: 8 reps
4. Double press: 5 reps
5. Double farmer’s carry: 30 seconds

Rest 60 to 90 seconds after each round and do 3 to 4 rounds in total. Do this twice a week, ideally with a day in between. When you can do 4 rounds with good form and feel you have 2 or 3 reps left in the tank on every exercise, add one rep per move the following week. Only move up to a heavier pair after several weeks of that.

Where a bootcamp class fits

Doubles are a great tool, but they are easier to learn with someone watching. In my small-group classes I check people’s rack position and squat depth before they ever pick up two bells, and I always give an easier and a harder version of each move. The SYP Built To Last functional strength class is where we do most of our kettlebell work, and it is built for adults over 35 who want to stay strong for the long run.

FAQs

Is a double kettlebell workout better than a single one?

Not better, just different. Two bells let you load your legs and back more evenly and handle more total weight. Single bells train your core against rotation and expose left-right imbalances. Most good programmes use both.

Do I need a lot of space for double kettlebell exercises?

No. Deadlifts, squats, rows and presses fit in a space about the size of a yoga mat. Just check you have clear room overhead for presses and keep children and pets well out of the way.

How heavy should I go before buying the next pair?

When you can do 3 to 4 rounds of the workout above with good form and the last reps still feel controlled, you are ready for the next pair up, usually 2kg to 4kg heavier.

Book your first class

If you want to learn kettlebells properly without guessing, come along to SYP Bootcamp. We run 45-minute small-group classes in an indoor church hall in Archway N19, with a maximum of 10 people and every level welcome, for £15 a class. Book my £15 class or call or WhatsApp me on 07301 512215 and I will send you the timetable. If you would rather have a programme built just for you, I also offer private personal training in Archway.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.