The ONE Superset For Strength & Fat Loss

One of the things that I'm starting to do as I'm training for my RKC II is being able to handle 36kg comfortably over my head.

I can clean 36kg and I can hold it over my head with (relative) control…it's just the “in between part” that's challenging – that'd be the press: going from rack to lockout.

So after doing some reading over the past week, I'm going to steadily increase my confidence and my body's integrity when working with the 36kg.

Here's how…

If you recall in previous articles, I always like to start my training sessions off with an explosive movement to fire my CNS up (that is, after a thorough warm-up of course).

So after my warm-up I am going to perform the following…

1a) 32kg or 36kg kettlebell clean x 5
1b) 32kg or 36kg kettlebell Get-Up x 1

I'll get as much rest as necessary between this superset and then repeat it 4 additional times for a TOTAL of 5 SUPERSETS.

If you've never done heavy cleans before, I strongly suggest you give it a shot and add it to your routine.

kettlebell armour building

Built "Armour"

In addition to getting your body used to handling heavier loads, it's awesome for “armor building” – another Dan John-ism.

Armor Building is a concept that's used for contact athletes (football players mainly), which is their ability to handle impact through their upper body. You'll see what I mean when you try it. As you move around the kettlebell to catch it and get it securely in the rack, you'll feel your body tighten and brace to absorb the bell as it “hits” you in the pec, bicep and forearm.

If you've been training with kettlebells for a while, you'll know that the bell doesn't “slam” down onto your arm, but as your arm move around the bell to cradle it into the rack position, you'll still have to fire your pec, bicep & forearm to absorb the weight.

Your abs will tighten, your glutes will clench, you'll have no other choice to but to power breathe to handle the impact of the bell.

On the flip side, when you perform the Get-Up you're moving your body around the bell attacking the integrity of your shoulder at every possible angle. Don't be fooled, as this is a ridiculously challenging exercise using a very heavy weight.

My suggestion would be to start with your snatch size bell on the first set and then move up in weight as you start to get comfortable with the protocol.

I've used this superset (combined with a daily dose of handstands and GTG Clean & Presses) to really get my pressing strength up.

I'm looking forward to testing my strength in a couple of weeks to see my progress.

From a fat loss perspective, this would be an ideal superset to prime you just before a longer KB circuit or complex. BUT, the fat loss effects of this protocol alone is incredible.

For the past few years I've noticed that the more my clients train purely for strength (training like I would program an athlete), THE LEANER THEY GOT.

Bottom line – STRENGTH IS WHERE IT'S AT, Son (I sounded like a rapper there, didn't I?).

Train for strength, lose fat and get lean.

=>THIS is the program that you should use for that



  • Reply September 11, 2012


    Chris, this sounds great. One question is that one superset each side x5?



  • Reply September 20, 2012



    I just bought my first 20 kg kettlebell, looking for a free guide, tried downloading yours.

    No confirmation email?

    I’ll try again tomorrow


  • Reply September 21, 2012


    Hey Chris,

    After downloading your workouts I am a fully converted kettlebell freak 🙂 However due to a badly managed capoeira injury I have now been left with a knee issue ” patella tracking” so have to lay of all contact sports and am struggling with my current workouts that require squatting past a 90 degree knee angle. (Turkish get ups are a fave but now kill me).

    Do you have any suggestions on workouts that i can keep doing to keep in shape but also to strengthen around my knee.

    Many thanks

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