I swear the double front squat is the most underrated kettlebell lift. IMO it has carry over to every lift. If someone is good at heavy double front squats they can do everything else well but I have seen people who can do everything well but buckle under heavy double front squats.
This feels like the "Humane Armor Building Complex"! Very nice. ABCs are hard for me to power through and this seems like a better place for me to start in working my way towards doing those. Thank you for this!
Coach! I've been wanting to shape my Glupes for sooo long :)) I think my two would be, 🤔 #1, TGU'S (cardio [while being under a load], core, mobility and strength in movement, and different positions) and #2, Dead start Squat Thrusters (cardio, ballistic hip hinge, pull with the cleaning of the bell, squat, press, and with a single bell - core work.)🤷🏾♂️
Nice Flynnimalist desert island set there Pat, and not neglecting the gluPes either is undoubtaBly so important for us all. Keep it up Pat, you're Ace! Thanks a million🏋️♂️
@@amfoste1 I would say so! 3x/week is great for frequency. Just do walking and mobility work the other days. Pull ups, too, if you really want to go for it. 💪
Already felt I was cheating a little with calling C&P one move, so clean and thruster would really have been pushing it. But I'm with you. Great full body exercise.
I say snatches and thrusters. That way you have a push, a pull, a squat, and a hinge. If you don't put the weights down, you have a loaded "carry" too.
@@geopietro so, if you can hit the intensity, you’ll get a lot of the same endings. It’s just that dumbbells are rather clunky for these exercises, the double clean and press in particular. Still, definitely better than not doing it at all!
Hard-style long cycle (continuous clean and jerk) and single kettlebell snatch for me. Bodyweight exercises can fill in the gaps. I can't believe this whole time I've been neglecting my glupes!
I'd choose Clean and Jerk AKA Long Cycle. You get to use more weight then if you pressed the bells. Denis Vasilev has a few cool videos about them and how they hit almost every muscle. Pressing and squatting for max strength is just more practical with a barbell. For strength endurace Long Cycle is unbeatable as far as I know. Just for fun Presses and Front Squats with kettlebells are great!
No worries, man! I always recommend spending a good amount of time mastering the single bell techniques before running doubles. You can still do the workout recommended at the end of the video with single bell versions of each exercise. Just switch sides every round!
I know many praise ABC, and for good reason. But I think your Prometheus Protocol is underrated. Clean & press + front squat are good, but I will break the rules and add a third, the snatch. I’m loco like that.
@@user-rb1yf4he9q it’s largely, but obviously not completely, balanced with respect to exercise selection (a hinge, push, and squat), but armor building is inherently strength and power focused. So I mean balanced (complemented) in terms of programming for other outcomes.
That structure is similar to ABC (armor building complex), by Dan John, only the order is different: 2 x double clean, 1 x double press, 3 x front squat.
We have to invent more "2 in 1" exercises like the clean & press so we can scam the desert island guy when he comes around. Snatch & OH Squat? Maybe not as a double 🤷♂️
@@heavenlypath1065 no, for EMOM your rest is always the remainder of the minutes after performing your set. The reps are staggered so this will give more rest for some sets than others. Does that make sense?
Clean & Press + Front Squat
@@adamk897 ^ spoiler alert!
@@adamk897 Incorrect. Front squat + Clean & Press.
Thanks for saving four minutes of my life LOL
I swear the double front squat is the most underrated kettlebell lift.
IMO it has carry over to every lift. If someone is good at heavy double front squats they can do everything else well but I have seen people who can do everything well but buckle under heavy double front squats.
I concur 💪
Yep!
This feels like the "Humane Armor Building Complex"! Very nice. ABCs are hard for me to power through and this seems like a better place for me to start in working my way towards doing those. Thank you for this!
@@bankueimy pleasure. If you give this a shot, check back in. I’d like to hear how it goes.
Pat I really enjoy these KB quickies. Please do more.
@@JBBII many more on the way my friend, thank you!
The current hairstyle gives the appearance that you were actually on a desert island to test this hypothesis.
@@georgerohrberg4279 Wilson, only this time he’s a kettlebell.
Coach! I've been wanting to shape my Glupes for sooo long :))
I think my two would be, 🤔 #1, TGU'S (cardio [while being under a load], core, mobility and strength in movement, and different positions) and #2, Dead start Squat Thrusters (cardio, ballistic hip hinge, pull with the cleaning of the bell, squat, press, and with a single bell - core work.)🤷🏾♂️
Nice Flynnimalist desert island set there Pat, and not neglecting the gluPes either is undoubtaBly so important for us all.
Keep it up Pat, you're Ace! Thanks a million🏋️♂️
@@me_joe 👊 😎
This sounds great. Could someone do this 3x per week for about 6 weeks for a nice hypertrophy program?
Thanks for the great info!
@@amfoste1 I would say so! 3x/week is great for frequency. Just do walking and mobility work the other days. Pull ups, too, if you really want to go for it. 💪
@@KettlebellQuickies awesome, thanks. Will give it a go!
C&P is definiltely the way to go, when I first started using KB's, I was shocked how exhausting I got from C&P. I love doing Clean and Thruster.
Already felt I was cheating a little with calling C&P one move, so clean and thruster would really have been pushing it. But I'm with you. Great full body exercise.
Do this 3 days a week and add pull ups and dips and you’ve got yourself a nice program to do forever really.
You could do a lot worse!
Great stuff. That would be a gruelling 'forever' choice. No easy days.
Yes, this is tough! 3x/week would be quite sufficient.
I say snatches and thrusters. That way you have a push, a pull, a squat, and a hinge. If you don't put the weights down, you have a loaded "carry" too.
Must agree with the 2 choices, Pat. Interesting how you stagger the reps. Looks good
Thanks! Staggering reps for EMOM makes room for lots of possibilities. Hope you dig it!
Good workout, tried it today. First cycle felt easy, but then going right into the 6-8 C&P right after front squats.....then i felt it! 😂
For those of us who don't have kettlebells, how much are we giving up if we use dumbbells? Thank you.
@@geopietro so, if you can hit the intensity, you’ll get a lot of the same endings. It’s just that dumbbells are rather clunky for these exercises, the double clean and press in particular. Still, definitely better than not doing it at all!
I understand heavy is relative, but for an above average strength guy, what weight would you recommend? double 60's?
24 - 28kg, I would say.
Hard-style long cycle (continuous clean and jerk) and single kettlebell snatch for me. Bodyweight exercises can fill in the gaps. I can't believe this whole time I've been neglecting my glupes!
I strongly endorse bodyweight fill ins: Sprints and pull ups, baby! Build them glupes!
Kettlebell snatches with a static hold in the top position. Second would be double racked squats
Snatch to overhead walks are GREAT.
Would it be more beneficial to do heavy C&P 5x8 followed by same with Squats and finish with SS of snatches pull ups and dips😁
well, maybe. but now we're talking about more than just two exercises.
@@KettlebellQuickiestrue😅
@@KettlebellQuickiesok just done it and I have to admit I like it more than ABC🤫.
@@jarekkurdziel6880 glad you enjoyed it. Happy training, my friend 💪
Clean and press and loaded carries for me. My knees are beat up from years of rugby in my younger days.
@@frankied910 solid selection.
I'd choose Clean and Jerk AKA Long Cycle. You get to use more weight then if you pressed the bells.
Denis Vasilev has a few cool videos about them and how they hit almost every muscle.
Pressing and squatting for max strength is just more practical with a barbell. For strength endurace Long Cycle is unbeatable as far as I know.
Just for fun Presses and Front Squats with kettlebells are great!
Doubles worries me. I’m not there yet, fairly newbie 😂
No worries, man! I always recommend spending a good amount of time mastering the single bell techniques before running doubles. You can still do the workout recommended at the end of the video with single bell versions of each exercise. Just switch sides every round!
I know many praise ABC, and for good reason. But I think your Prometheus Protocol is underrated.
Clean & press + front squat are good, but I will break the rules and add a third, the snatch. I’m loco like that.
@@ACA_88 thanks! I might be biased, but I too think Prometheus is pretty awesome.
Snatches are coo’.
Thanks Pat, looking forward to seeing massive gains in my glupes.......😅
@@darrencarson4736 yes, pump up them glubes
Finally! A fitness guru addresses the infamous, hard to target, gloopies!
Like the EMOM idea
@@terrydaly5737 I’m glad. It’s a simple tweak (staggering reps) that makes a significant difference so far as expanding EMOM possibilities.
@@supmuhhumbruh ^ what this guy said.
So, Dan John’s ABC workout is pretty much perfect then?
Well of course!
@@mikeodd667 it certainly is close! See my other recent videos (Flynnimalist) on how I would balance it out.
That's pretty much what it is but separated
@@KettlebellQuickies How do you balance something that already has balance. I think what you mean is put your mark on a variation.
@@user-rb1yf4he9q it’s largely, but obviously not completely, balanced with respect to exercise selection (a hinge, push, and squat), but armor building is inherently strength and power focused. So I mean balanced (complemented) in terms of programming for other outcomes.
Snatch + Clean and Press
Love it.
I recalled a workout where you complete 3 front squats, 2 cleans, and 1 press without putting the kettlebell down, then repeat.
That structure is similar to ABC (armor building complex), by Dan John, only the order is different: 2 x double clean, 1 x double press, 3 x front squat.
Heineken as sponsor. Well done.
@@SweetDreams-wt7vo I would have preferred Schlitz.
What about four exercises?
@@mrhamgolian9006 if I had to pick two more: pull ups and sprints.
Patt, are you a Leo?
We have to invent more "2 in 1" exercises like the clean & press so we can scam the desert island guy when he comes around.
Snatch & OH Squat? Maybe not as a double 🤷♂️
@@atverde certainly if we can squeeze clean and press past the desert island guy we can squeeze snatch to press in too.
So...basically you're saying that Dan Jon's Armor Building Complex is the winner workout.
It's no secret that I'm a fan of ABC. However, the workout here isn't ABC, since the movements are broken up and the reps staggered and increased.
But if you have the kettlebell with you anyway at the dessert, what would hinder you from doing more exercises? 😂
Pretty much Armor Body Buliding
Similar for sure, but this will allow for a bit more hypertrophy/muscle with the higher reps.
@@KettlebellQuickies BTW I didn't understand correctly for the minute blocks do you suggest we take 4 minutes breaks?
@@heavenlypath1065 no, for EMOM your rest is always the remainder of the minutes after performing your set. The reps are staggered so this will give more rest for some sets than others. Does that make sense?
@@KettlebellQuickies Yeah I think I got it now
Lots of clippable material here! 😅
Glad you think so. If I get the time, I’ll try to pull some stuff for shorts. 💪