Double Kettlebell Exercises - Training To Regain Your Reflexive Core Stability
Starting in 2010, I took almost two years off traditional strength training. I gave up all barbell and kettlebell work and just focused on bodyweight training, using exercises such as the OS dead bug in my program.
When I picked up a barbell again in 2012, I had lost 20 pounds of body weight, yet I came back stronger in certain posterior-chain-dominant exercises, like the double kettlebell clean, where I was able to perform 4 sets of 10 reps using a pair of 88-pound kettlebells with just two minutes of rest between sets. Checking my training log, I had never been able to do that before. I almost immediately snatched 220 pounds from the hang position as well, without having practiced it for two years.
In other words, I didn’t train the major lifts, and I got stronger — or at least maintained my strength in them — simply by restoring my reflexive core stability.
To restore your reflexive core stability, perform the OS dead bug, but use these specific cues to maximize your results
Focus on keeping your tailbone off the ground as you lower and raise your arms and legs.
Maintain a hip angle of less than 90 degrees on the leg that’s in the air.
Work up to 4 sets of 25 reps per side, with approximately 90 seconds of rest between sets, with straight legs.
If you can’t use straight legs and keep your tailbone off the ground, bend your knees, and over the course of time, work on getting them straighter.
Train the OS dead bug every day if you can.
How long will this take? As long as it takes you to hit those rep-and-rest markers. There is no hard-and-fast rule, but it will take you longer if you have a significant injury history like I do.
Meanwhile, reduce the loading in your other training by about 20 percent. Put everything on maintenance, in other words. Don’t stop — just reduce it. Keep doing what you love doing, but add the OS dead bug into the mix.
When you hit your 4 sets of 25, it’s time to turn up the volume again and start working your way back up to the heavier weights. I think you’ll be pleasantly surprised, as I was, at the results.
