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Best Kettlebell Complex

author
Paul Gonzalez
• Thursday, 10 December, 2020
• 14 min read

A kettlebellcomplex is a series of kettle bell exercises strung together intelligently, so they can be performed from one into the other without rest or having to stop in between. The benefits of a kettlebellcomplex are that you’re usually working the full-body in a very dynamic way with compound exercises.

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Contents

Dead lift, hang clean, swing clean, swing, half snatch, press, return to the ground and repeat. Originally designed like a barbell complex by Sealant, modified and translated to kettle bells by Caveman training.

By Matthew Brandon Garner, a member of our Caveman Inner Circle. This is a great combo that one of our members suggested including in one of our weekly workouts.

This is a beast of a combo as it’s one explosive movement after the other, you’re pulling the kettle bells up, squatting, and then thrusting them up with the power of your legs. This complex is great to work on the hips, leg strength, core, and shoulders.

To move fluidly, effectively, and safely one needs to understand and have mastered the kettle bell fundamentals. Caveman training has created two kettle bell workout books that contain kettle bell complexes in full-blown workouts, available for direct download on our site and as paperback or Kindle on Amazon.

Complex : A series of compound exercises performed sequentially with the same weight (kettle bell) and without rest. Each time the sequence is performed is considered one repetition.

kettlebell complex workout exercises training workouts challenge deadlift routines cardio
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I first learned about complexes as a greenhorn college strength & conditioning coach in 1997 at Rutgers University. Someone had left a Muscle & Fitness magazine on my desk and I perused it during one of my breaks between teams.

In it, I found an article by Romanian Strength Coach Emeritus, Ivan “Steve” Favored on barbell complexes. This opened a whole new world to me and I immediately tried Favored Barbell Complex #1 with several of the guys on the wrestling team.

This is arguably THE most common reason for using kettle bell complexes. People are always looking for the “fastest” way to burn off love handles, the gut, etc.

When structured properly, and especially when using a pair of kettle bells, complexes can help stimulate lean muscle tissue growth. However, because the loads are relatively light they do so primarily through the factor of Metabolic Stress, which increases a number chemical and hormonal responses within the body to produce muscle.

Metabolic stress manifests as a result of exercise that relies on anaerobic glycolysis for ATP production, which results in the subsequent buildup of metabolites such as lactate, hydrogen ion, inorganic phosphate, creatine, and others (169,178). Muscle ischemia also has been shown to produce substantial metabolic stress, and potentially produces an additive hypertrophic effect when combined with glycolysis training (136,182).

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The stress-induced mechanisms theorized to mediate the hypertrophic response include alterations in hormonal milieu, cell swelling, free-radical production, and increased activity of growth-oriented transcription factors (50,51,171). It also has been hypothesized that a greater acidic environment promoted by glycolysis training may lead to increased fiber degradation and greater stimulation of sympathetic nerve activity, thereby mediating an increased adaptive hypertrophic response (22).

When you’re performing complexes, one side of your rib cage, or maybe both, depending on if whether you’re using one kettle bell or two – This makes taking a full deep breath hard.

These muscles strain to expand fully, and are therefore trained to get stronger in order for you to get as much air in your lungs a possible so you can keep working without passing out. As a unique side benefit, this will also make your abs stronger.

One of the ways to build grip strength is to hold an object for time. If you’re doing several sets of ballistic exercises in a row in your complex, like Swings, then Cleans, then Snatches, then your grip is going to be taxed Big Time.

There comes a time in every complex, where you’re huffing and puffing, muscles burning, when you question whether you quit or keep going. This is very simple way to build mental toughness.

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The quickest workout in my book Kettle bell Muscle is a 3-exercise complex. Now of course, each kettlebellcomplex workout will vary based upon the number of exercises included, the sets, and the reps, along with the rest periods, but I think you can see, there’s absolutely zero reason you couldn’t get in fantastic shape using nothing but kettle bell complexes 3 times a week for 15 to 20 minutes.

According to Coach Favored, and I’ve found this to be true over the last 20+ years, your complexes should be built off your weakest exercise. And where you choose to place that exercise, makes it more or less difficult to perform, due to fatigue.

Running through these 3 kettle bell complexes at various times in your training, in that order, will make your pressing musculature, and therefore your kettle bell press, much stronger, without having to use heavier bells. This sounds counterintuitive, in the face of the heavy fatigue created by your complex.

However, this is something I learned from my first Olympic lifting coach, Mark Cohen, back in 1995. I had a nasty habit of pulling with my arms instead of extending my hips.

And of course, as their grips fatigued and hear rates soared, the kettle bell instructor candidates figured out how to perform crisp, hip-driven double kettle bell swings. This is a more esoteric reason that’s very similar to the “mental toughness” aspect of training.

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This is a time to work on centering yourself by staying at the moment and focusing on your breath. And in doing so, you remain in control, which produces a sense of calm.

First, determine what your goal is: Build muscle, lose fat, improve conditioning, Lin (Look Good Necked)… yes… I always advise erring on the side of caution and going easy at first.

Plus, double kettle bell complexes are harder and more challenging. They double down on the 10 reasons to use kettle bell complexes making them seem more like 20.

… and sometimes I’ll even throw in the ever brutal, Double Kettle bell Jerk, which I do not recommend for beginners. Below are 10 video examples of double kettlebellcomplex workouts.

If you don’t know how to perform the double kettle bell jerk (or any jerk), simply substitute it with the double kettle bell push press. Almost the same, just requires less coordination and won’t jack your heart rate up as high.

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It’s designed primarily for fat loss AND building lean muscle. Today’s complex will put the hurt on your anterior chain if you get the kettle bell size right.

This is a great kettlebellcomplex that will demand your attention leaving no muscle unused when done for maximum rounds and minimal rest: Abs, legs, hips, upper back, shoulders, arms and hands. It’s a great kettle bell workout for stimulate fat loss because the front squat restricts the movement of your rib cage, preventing you from taking a full breath.

(Make sure you’re using a 10 rep max for your double kettle bell snatch.) If you’d like a free double kettlebellcomplex workout program where the exercises, sets, reps, and rest periods are all spelled out for you, day-by-day, then download your free copy of “THE WOLF by clicking the image below.

The kettle bell has historically been and remains one of the most versatile pieces of fitness equipment available today. The kettle bell may seem like a trendy fitness implement that is here today and be gone tomorrow; it is has stood the test of time for centuries across the globe.

I enjoy occasionally creating and prescribing exclusive kettle bell complexes for my athletes and clients when applicable. These are not intended to replace conventional strength training programs that use things like barbells, dumbbells, etc.

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For some, following a simple program consisting of nothing more than five or six kettle bell movements spread across the week can be a great option. Below I have highlighted three of my go-to kettle bell complexes great for developing higher general work capacity.

Depending on one's current fitness level and competency with performing each movement, the reps can vary to suit individual needs. Depending on how long these movements take, the remaining time will rest until the top of the next minute is reached.

The goal is to perform the reps at a high intensity with perfect form so that over time one becomes more proficient and recovers at a quicker rate between each round. If this prescription is seemingly too tricky or too easy, altering the rep scheme and or the load used is advisable.

Mom: 5 Swings, 5 Goblet Squats, 5 Single Arm Snatches each side Week 2: 17 minutes Mom: 5 Swings, 5 Goblet Squats, 5 Single Arm Snatches each side Week 3: 17 minutes Mom: 7 Swings, 6 Goblet Squats, 5 Single Arm Snatches each side Week 4: 18 minutes Mom: 7 Swings, 6 Goblet Squats, 5 Single Arm Snatches each side Perhaps one of the most famous and ironically most basic programs ever designed was Kettle bell Simple & Sinister', by Pavel Tsatsouline.

This program is rather difficult and, subsequently, doesn't necessitate a great deal of additional volume to progress it, but there are ways to make it more advanced if one desires. Incorporating different kettle bell complexes may be a fantastic addition to your overall training program, depending on your goals and needs.

kettlebell complex complexes buffet fat pdf yesterday eat try lot author
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Additionally, they can be an excellent option for those seeking some much-needed variety or the ability to train with limited access to gym equipment. The kettle bell may seem like a trendy fitness implement that is here today and be gone tomorrow; it is has stood the test of time for centuries across the globe.

I enjoy occasionally creating and prescribing exclusive kettle bell complexes for my athletes and clients when applicable. These are not intended to replace conventional strength training programs that use things like barbells, dumbbells, etc.

For some, following a simple program consisting of nothing more than five or six kettle bell movements spread across the week can be a great option. Below I have highlighted three of my go-to kettle bell complexes great for developing higher general work capacity.

Today I’d like to introduce you to 4 highly effective KettlebellComplex workouts that get a huge amount of muscle and cardio excitement in just one fluid movement. I’ve included 4 kettlebellcomplex workouts so you can gradually progress from the easiest one to the more challenging one as your skills and strength develop.

Kettlebellcomplex workouts take two or more kettle bell exercises and piece them together into one fluid set of movements. Similarly, the kettle bell squat and press could be considered a kettlebellcomplex too.

complex batman kettlebell workout training weight circuit exercises write challenge workouts
(Source: www.pinterest.fr)

You can perform more full body exercises in less time You can elevate your heart rate quickly and keep it raised It’s fun to flow from one exercise to the next Keeps your mind active and motivated Kettlebellcomplex workouts are more effective when they are limited to certain flowing exercises and the patterns are kept simple.

If you want to get the most out of your kettlebellcomplex workouts then I suggest you use large multi-jointed movements that target as many muscles as possible. Rushing through a kettlebellcomplex without good technique will only enforce faulty movement patterns and could even result in injury.

Clean the kettle bell to the racked position Step back and down into the reverse lunge Return to the standing position Take the kettle bell back down towards the floor Repeat the complex The kettle bell should travel up in a straight line and stay nice and close to the body.

At the top of the Clean the arm is wrapped around the kettle bell to avoid banging the wrist. It is very important that the rear knee touches or gets very close to the floor in order to activate the buttock muscles.

Bracing the core and abs will help to stabilize the movement. If you find that the reverse lunge causes you knee issues then you may be lacking strength in the legs to perform the exercise.

kettlebell complex training circuit routines weight double challenge workout rope kettlebells lifting
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I would therefore recommend that first you practice without a kettle bell and if that doesn’t help use the squat exercise instead. Not only is the kettle bell reverse lunge and press a full body exercise but it’s very cardiovascular too.

Use the same technique for the reverse lunge but then as you return to the top position use your momentum to drive the kettle bell overhead. It is possible to separate the overhead press from the reverse lunge but you will find by combining the two movements the exercise flows better.

Now let’s add-in a fourth kettle bell exercise to really increase the demands on the body: You may find it helpful to repeat each part of the exercise to yourself as you perform it e.g. Clean, then Squat and into Press, then back to the racked position.

Take your time and make sure that each section of the 3 exercises is performed perfectly. There is a tendency with Complex movements to rush through them and neglect good form.

Complexes are neurologically exhausting so don’t overdo them… 1 – 3 sets is enough. Kettlebellcomplex workouts are a great way to get lots of muscle activation and variety in a short amount of time.

kettlebell complex workout complexes pdf killer author moves
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Before embarking on a kettlebellcomplex workout you should first master each of the individual exercises involved. Don’t rush through the movements and make sure your form is spot on for every repetition even when you start to fatigue.

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Sources
1 www.setforset.com - https://www.setforset.com/blogs/news/what-size-kettlebell-should-i-buy-the-complete-guide