Want functional size in record time? Do these double-kettlebell moves.

Want to get lean? Get a kettlebell. Want to pack on muscle? Get two kettlebells. The secret of muscle, as any bodybuilder will tell you, is time under tension — how long you spend loaded up with whatever you’re lifting. The secret of several two-kettlebell moves, meanwhile, is the double-rack position, when you hold your brace of bells against your chest.

Holding the load in place will work your core and stabilising muscles, as well as strengthening your forearms. And, because you’re using two bells instead of one, you’re working with heavier weights — exactly what you need to shock your body into growth.

Training tools

Kettlebells

Training goal

Functional muscle

How to do the workout

Sets: 4

Reps: 6-8

Rest: 2 min

Which weight?

Beginner 2 x 12kg

Intermediate 2 x 16kg

Advanced 2 x 20kg

1. Double rack squat

  • Stand with your feet shoulder-width apart and clean both kettlebells into the rack position, which is with the bells resting on your forearms.
  • Squat as low as you can, pausing at the bottom. Drive back up through your heels to return to the start.

Click here for the rest of the Twice The Power Workout.

Kettlebell tip: In the rack position pictured, brace yourself as if you’re about to take a punch in the stomach.   This keeps your core solid and helps you support the weight.