The 9th Soul

Double the Pleasure, Double the Fun with the Double Kettlebell Deep Six

Posted in Uncategorized by Fated Blue on September 20, 2013

I recommend this blog for SFG enthusiasts. Performing with two kettlebells is not simply doubling the load but also doubling the effort and the gains as well as the excitement of working out new challenges for kettlebell fans.

Omaha Elite Kettlebell

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One of my favorite kettlebell drills of all time is the “Deep Six” by Master SFG Instructor Jon Engum. The Deep Six gets it’s name because it features the six fundamental kettlebell techniques taught by Pavel Tsatsouline performed in the form of a complex, as originally written it uses a single kettlebell (12-16kg for women, 20-24kg for men) and asks you to build up to completing 15 minutes of work without setting the bell down.

The beauty of the Deep Six is that it creates a simple and challenging way to drill all of the fundamental kettlebell skills taught to and by SFG certified instructors with a single bell while building strength and endurance.

Jon Engum has written an excellent article on how to program and progress the Deep Six which can be found here: http://flexiblesteel.net/trainingarticles.html

Here’s a video of 13-year old performing the deep six for a single round.

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