[1] The Paired Kettlebell Clean + Press:
The dual Clean + Press is a essential exercise that activates every single muscle in your body.
In fact, Sig Klein, historic strongman, called the 2-Dumbbell Clean + Press the “One Best Lift” and claimed that the early 20th Century European weightlifting champs owed their power to this lift.
So, if it’s effective enough for Sig and those guys, well…
Plus, when you do it for sufficient repetitions , it fires up the metabolic furnace, burning a bunch of calories , while training your heart and lungs at the same time.
That means it’s beneficial for your heart health and your waistline and helps you defeat the “battle of the bulge” .
There’s a “magical ” effect on body composition that results from combining an explosive lift (Clean) with a steady press (Press):
Simultaneous muscle growth/strength gain and body fat loss (known as recomposition).
[2] The Dual Kettlebell Clean + Push Press :
The Double Kettlebell Clean + Push Press is a next best move.
A Push Press is a Press that you “cheat with” by using your legs. You first dip your body with a quick knee bend, and then straighten your legs explosively , driving the kettlebells up over your head.
It lets you to make heavier-than-you-can-press KBs start feeling manageable , so you can press them.
Plus, the extra dip and explosive drive with your legs raises your heart rate … So, “ added cardio benefit ” for you.
[3] The Double Kettlebell Front Squat:
The Double KB Front Squat is really the essential double KB lift.
I break down the exact reasons why in full detail inside my video series, Kettlebell STRONG!, but suffice to say, it helps you how to stay stable under a pair of KBs while making your whole body tremendously stronger .
It punishes your midsection (in a good way) and in most cases, it forces your abs “automatically” work. And as a result of this reflexive abdominal contraction,” for some guys, it opens up access to long lost hip mobility, restoring squat depth…
… and training the legs in ways that have been extraordinary for a decade or more.
For most, the DFSQ is a perfect replacement for any barbell squat.
If you don’t trust me, go squat a pair of 32kg KBs for 20 reps.
I’ll wait…
[4] The Single Kettlebell Snatch:
The Snatch is my absolute “power” exercise.
Power is a quality we lose as we age, along with the important fast-twitch muscle fibers. (These are the ones that help us run faster, jump higher, and lift heavier.)
Research has shown that we lose 10% of our muscle mass - from fast twitch fibers - every decade over 30. Which is why you see so many guys in their 70s shaped like Christmas trees – they’ve lost the muscle in their upper bodies and now store even more fat around their middles.
This “power failure” - the loss of fast twitch muscle fibers - makes us more prone to slipping, falling, and breaking a hip.
Fortunately, we can reverse this “power failure” with the Snatch.
Plus, we can create wicked levels of conditioning using it, which increases our daily energy levels, and whittles body fat off the midsection.
[5] The Goblet Squat:
The Goblet Squat is a excellent “squat restoration” exercise that pries open and “greases” rusty hip and knee joints when performed correctly.
Like the Double Kettlebell Front Squat, it too induces a reflexive muscular contraction of your core muscles. This supports your spine and pelvis, which in turn opens and restores a squat depth many guys haven’t seen since their teenage years. In fact, it should be read more the precursor for your Double Kettlebell Front Squat.
The Goblet Squat also helps build the “hinge” pattern necessary for your kettlebells exercises like the Swing, Clean, and Snatch. It is a valuable alternative to the Double Kettlebell Front Squat.
[6] The Turkish Get Up:
Honorable mention goes to the Turkish Get Up.
Every one over the age of 40 needs to practice getting up and down off the floor and the TGU is THE exercise to help you do just that.
Plus, it’s a fantastic shoulder restoration exercise from years of heavy bench press abuse.
Now, this list goes without saying that you should have built a fairly strong “kettlebell foundation” with Swings (and Turkish Get Ups - which is why this didn’t make the top 5).
Now that you know what the best kettlebell exercises are for those of us over 40, you may be wondering -
How do you put them into a effective program?
It needs to be:
Challenging enough to hold interest…
Hard enough to make us feel like we’ve actually made progress – yet not too hard so we can’t recover…
Short enough not to take up big chunks of time or disrupt daily life …