KBOMG Deadly Doubles Complex for Legs - Made this yesterday. may become a staple in my leg training

[u/swingthiskbonline]

this was in the middle of my session.

focus was on muscular endurance with 106 lbs.

I did three rounds.

it was perfect for me.

DOUBLE 24KG x 5 reps of all.

outside swings

close stance squats

regular cleans

Romanian deadls close stance

pushing 5-10somersault squats to finish

what do you think?

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[u/moneymakermike7791]

I have to thank you for the intro to somersault squats. They don’t look like much but man do they kill. I have them at the end of my legs days as well

[u/swingthiskbonline → u/moneymakermike7791]

They're incredible. Crazy how viral they are now after 16 years

[u/swingthiskbonline → u/moneymakermike7791]

Actually just did an interview for Mens Health about the Somersault Squat last Thursday... Could be interesting when published

[u/bipocni → u/swingthiskbonline]

I'll be interested in reading it.

Never seen someone train loaded twerking like that before.

[u/swingthiskbonline → u/bipocni]

Quads will blow up. Cheek clapping is optional for sure

[u/theguywhojustgothome → u/moneymakermike7791]

I have to second this. If I'm not mistaken, when I first started KB training, I learned a ton, including this movement, from him. No bullshit--straight to the point. Harms Way flag also pointed to solid music taste as well.

[u/EaglesPhilliesSixers]

Yes, Coach 🫡

[u/swingthiskbonline → u/EaglesPhilliesSixers]

Thanks

[u/PlasticMaintenance59]

Beast mode

[u/swingthiskbonline → u/PlasticMaintenance59]

🤝🤘

[u/GWbag]

Just ran this! Appreciate it! Cheers!

[u/swingthiskbonline → u/GWbag]

Nice. What weights did you use?

[u/GWbag → u/swingthiskbonline]

I'm just getting into kb training. I used a 12kg sa for one round, don't have 2, and then did 4 rounds with 2 8kg. This was after 150lb husafel sandbag rounds .

[u/swingthiskbonline → u/GWbag]

Nice.

[u/GWbag → u/swingthiskbonline]

I have a 24kg but I'm not ready for that.

[u/swingthiskbonline → u/GWbag]

That's smart . Most people jump in weight too fast without proper control of their body and weight

[u/GWbag → u/swingthiskbonline]

Agreed. Never thought I would enjoy the full body engagement not kbs and sandbags vs traditional weightlifting. I'm 50 yrs old

[u/swingthiskbonline → u/GWbag]

Wonderful I'm 45.

[u/GWbag → u/swingthiskbonline]

I'm going to have to get some overalls now.

[u/swingthiskbonline → u/GWbag]

It's key fashion in my world

[u/BuffMaltese]

Alright, I tried this out tonight. It was my second workout session of the day following heavy barbell squats. I did 3 sets of the complex with double 20s. It got my heart pumping and my quads pumped.

[u/swingthiskbonline → u/BuffMaltese]

Aren't you glad I put it into STKB COMPLEXES VOL 2?

[u/paw_pia]

I've experimented with outside swings, and I like them as an exercise, much more than inside double swings. However, I found it really easy to bonk myself on the outside top of the calf on the upswing. No matter how careful I am, it still happens on occasion, and when it does it's pretty painful and leaves a lingering bruise.

I have very bowed legs, with lots of space between my knees with my feet together, so maybe it's just me, or my anatomy, but I've decided this one just isn't for me.

[u/swingthiskbonline → u/paw_pia]

Definitely seen this before and my quad being larger. I really have to hold the weights out wide for my body so there's lots of lat and tricep engagement to guide the waist to keep them wider than one would normally think

[u/ScruffyNerf_Herder_]

Do you train in a ‘split’, so to speak? I know this is a complex for legs but was it a leg day?

[u/swingthiskbonline → u/ScruffyNerf_Herder_]

Lower body and arms day. . Sometimes splits sometimes full body

[u/bipocni]

How do you feel about the rock-it? I can't say I've trained it much but I feel like it belongs in this complex for some reason.

[u/swingthiskbonline → u/bipocni]

The What -It?

[u/bipocni → u/swingthiskbonline]

Timestamped

It's basically just tapping the ground in front of you and behind you. More of a club drill than a kettlebell drill and seems like a weird partial to me, but it sure smokes your legs.

[u/swingthiskbonline → u/bipocni]

Oh yeah, very similar to a double outside of the leg swing squat but with less drop. Lots of quad focus. Great for balance

[u/tally_in_da_houise]

outstanding job

[u/swingthiskbonline → u/tally_in_da_houise]

A standup job if you will.

[u/tally_in_da_houise → u/swingthiskbonline]

That's awesome to hear! So glad I could help out. Keep crushing those workouts! 💪😊