October 23rd, 2017
kettlebell complexes

5 Kettlebell Complexes For Strength And Conditioning

Here is a list of some of our favorite kettlebell complexes designed to build muscle, improve conditioning and burn fat. These complexes will crank up your cardio and shred you down without requiring a treadmill or elliptical.

Some of these include advanced kettlebell movements that require a certain amount of technical expertise and experience. Make sure you feel comfortable with your form and proficiency in each individual exercise before performing the exercise complexes.

What is a exercise complex

A complex is a number of exercises in succession using the same piece of equipment. There is no break between exercises so as soon as you finish one exercise you start the next. When performed straight through with no break, your metabolism increases significantly.

Kettlebell exercises you should master before performing the complexes

Click the links on the following exercises for video demonstrations:

2 arm kettlebell swing
Goblet squat
1 arm kettlebell swing
Kettlebell clean
2 kettlebell squat from racked position
Kettlebell snatch
Kettlebell windmill
Kettlebell racked lunge

The kettlebell complexes

Just add one of these complexes to the end of your normal workout as a “closer”. Make sure to use a kettlebell heavy enough to have you sucking for air after each round. These should be hard to finish.

Remember, the force production for most ballistic kettlebell movements (the swing, snatch, clean) should rely on the hip thrust for power. Push yourself beyond your limitations. Your mind is your worst enemy. Enjoy the pain.

Complex 1

Perform 5 times. There should be no break between the swings and squats. Rest for only 30 seconds between rounds.

  1. 2 Arm KB Swing 5 sets of 20
  2. Goblet Squat 5 sets of 10

Complex 2

Perform 5 times on each side. First do one side (Ex. right side), 5 swings straight into 5 Cleans into 5 Lunges then switch hands without breaking. Break for 30-90 seconds after completing both sides.

  1. 1 Arm KB Swings 5 sets of 5
  2. 1 Arm KB Clean 5 sets of 5
  3. Racked KB Reverse Lunge 5 sets of 5

Complex 3

Perform 3 times. Do not rest until all three movements are done. This complex will have your legs screaming for mercy. 30-90 seconds rest between rounds.

  1. 2 Arm, 2 KB Clean 3 sets of 10
  2. 2 Arm, 2 KB Squat From Racked Position 3 sets of 10
  3. Squat Jumps 3 sets of 10

Complex 4

Perform the whole complex 3 times. This means start with one arm. Do 1 snatch to 1 windmill to 1 lunge. Switch arms with no break in between and repeat, that’s one round. Repeat for 5 repetitions. Take only 30-90 seconds rest between rounds.

  1. 1 Arm KB Snatch 5×1
  2. 1 Arm KB Windmill 5×1
  3. 1 Arm KB Racked Lunge 5×1

Complex 5

Perform 3 times. 30-90 seconds rest between rounds.

  1. KB Swings 3 sets of 15
  2. Box Jumps 3 sets of 10
  3. Clap Push Ups 3 sets of 10
  4. KB Swings 3 sets of 15

Evan Clark

Evan Clark is a former wildland firefighter turned fitness pro (NSCA CPT). Though he loves his heavy squat and deadlift sessions, he believes that health and fitness extend well beyond the gym and that fitness should be a tool to promote mental health and lifestyle balance.

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