It can be hard to find time to exercise when you have other commitments. Maybe you need to stay late at work. Your gym may be closed for an indefinite amount of time due to a global pandemic. There are always alternative training options available. A kettlebell complex is a great alternative. To achieve more muscle mass and better conditioning, all you need is one or two kettlebells and half an hour, which can be done from the comfort of your home gym.
This text is discussing kettlebell complexes – why they work, how to design your own, and outlining three workouts for you to try.
What Is a Kettlebell Complex?
Kettlebell complexes are a series of kettlebell movements done in a row with minimal rest in between. Instead of putting all your effort into one lift, you're embarking on a period of constant motion and effort, taxing multiple muscle groups and multiple energy systems at the same time.
Tip
This means that you shouldn't expect to be lifting very heavy weights. Don't be afraid to choose a slightly lighter kettlebell. The goal is to choose a weight you can handle for the entire workout, instead of quitting partway through.
The results are fantastic. The American Council on Exercise has provided some of the best clinical research on the benefits of kettlebell workouts. In 2010, ACE (American Council on Exercise) sponsored a study that looked at the effects of a 20-minute series of intervals, with 15 seconds of kettlebell snatches followed by 15 seconds of rest.
The subjects burned an incredible amount of calories, more than 20 per minute, which is the equivalent of running a 6-minute-mile pace, even though they enjoyed rest periods and did only one exercise. If you eat a healthy diet, you can lose weight quickly and safely.
In another study, subjects participated in hour-long kettlebell classes twice a week. This study was sponsored and published by ACE. Workouts lasted anywhere from 30 to 45 minutes and included exercises such as swings, snatches, cleans, presses and lunges – all movements that might be found as part of a kettlebell complex.
At the end of the eight-week study, subjects showed improvements in overall strength and stability, an increase in aerobic capacity, and an increase in core abdominal strength.
How Does A Kettlebell Complex Work?
If you've ever performed two compound movements consecutively, you already have an understanding of how a kettlebell complex works. A kettlebell thruster is a front squat followed by a push press. A kettlebell complex is when you add a few more moves to your routine, such as a clean before each front squat and a dead stop double kettlebell swing as you're coming down from each push press. One rep of your kettlebell complex will be made up of those four moves.
A kettlebell complex is a type of workout that combines various movements in order to burned more calories without adding much time to your training session. It really is more bang for your buck.
You will decide how many repetitions to do for each set based on how many different types of exercises are included in one repetition. In the example above, you would perform double kettlebell clean, double kettlebell front squat, double kettlebell push press, and double kettlebell dead stop swing for a total of four moves per rep. That’s four moves total. You could do up to six reps of the complex moves if you're training for the endurance and cardio benefits.
Keep in mind that three out of the four exercises (all except the front squat) are explosive movements. This means that they require more energy, so plan your workout accordingly by doing fewer repetitions per set.
What Are the Benefits of Double Kettlebell Complexes?
Specific kettlebell complexes have specific benefits, of course — we’ll talk about that below — but overall, all kettlebell complexes offer a similar thread of benefits:
- Improve functional fitness, because life doesn’t come with a discreet separation between different movements.
- Increase your strength and hypertrophy by forcing your entire body to engage in each component of your workout.
- Strengthen your core and full-body coordination — it takes a lot of stability to manage not one, but two kettlebells, especially when you’re flowing through multiple moves.
- Enhance your cardiovascular endurance and explosive power, because you’ll be focused on moving heavy weights quickly with little rest.
Make Your Own Kettlebell Complex
You can be creative with how you design kettlebell complexes. Basically, you just need to choose a few moves that work well together and do them in a logical order.
Before taking any action, you should consider what your goals are. If you want to focus on building raw strength, choose movements that are more controlled, like goblet squats and strict presses, rather than complex movements. Some exercises that emphasize hypertrophy more than others are explosive moves combined with slow movements. You should use lighter weights for these so you can do more reps. Going for fat loss? The goal of your kettlebell complex should be to move explosively and focus on perfect form rather than maxing out on weight.
Before choosing your moves, go through them in your head and then with your body to get a feel for them. To ensure the success of your endeavor, you must ensure that your actions are carried out in the correct order. For example, a deadlift into a strict press is not effective — you have to clean the bells up to rack position before you press. There is a risk of back pain if you go from a push press to a row without stopping. This is because it is hard on your back to go from a vertical to a hinged position with momentum. You should try doing your complex exercises without any weight first to make sure that they will be effective and safe for your body and goals.
Double Kettlebell Complex For Fat Loss
Nearly all kettlebell complexes offer a range of advantages, but some emphasize strength more than others. Every minute on the minute, do this double kettlebell armor complex to improve your endurance while targeting your posterior chain and burning fat.
Benefits of a Double Kettlebell Armor Complex EMOM
- Improve cardiovascular fitness with an emphasis on power development.
- Increase full-body strength and coordination with a complex series of movements.
- Practice proper hip hinge technique and enhance posterior chain strength.
How to Do the Double Kettlebell Armor Complex EMOM
One repetition of a double kettlebell armor complex consists of two double kettlebell swings, one double kettlebell strict press, and three double kettlebell front squats. Before you try the EMOM complex, make sure you can handle the armor component by itself.
Perform the below workout in an EMOM fashion. During odd minutes, you will complete one set of the kettlebell armor complex. For every even minute, you will do double kettlebell swings. Repeat this format for 10 complete rounds (20 minutes).
- Minute 1: 1 Armor Complex = 2 Double Kettlebell Cleans + 1 Double Kettlebell Strict Press + 3 Double Kettlebell Squats
- Minute 2: 8 Double Kettlebell Swings
- Minute 3: 1 Armor Complex = 2 Double Kettlebell Cleans + 1 Double Kettlebell Strict Press + 3 Double Kettlebell Squats
- Minute 4: 8 Double Kettlebell Swings
- Minute 5-20: Repeat exercises in an alternating fashion every minute, for 20 minutes.
Consider the total volume of the workout when determining the weight. Choose a weight that is challenging for the overhead press portion of the lift in order to make the most of this workout.
Double Kettlebell Complex For Strength
When working on building strength with a double kettlebell complex, it is important to lift heavy weights while still maintaining a smooth and consistent form. You will be doing fewer reps than when you are working to increase muscle size or to lose fat. This means that you will get tired, so it is important to make sure your muscles and heart are ready to work.
Benefits of the Double Kettlebell Thruster Complex
- Develop full-body strength and coordination that will translate easily into Olympic lifts.
- Improve core strength because each component of this lift emphasizes core stability.
- Improve imbalances and strength asymmetries in the upper body with the unilateral presses.
How to Do the Double Kettlebell Thruster Complex
The Double Kettlebell Thruster is the main move in this workout, but it is not the only one. This routine will also involve double kettlebell cleans and unilateral presses. When deciding how much weight to use, choose a weight that will make the one-sided press the limiting factor.
Perform the following exercises in order, without pausing unless you need to:
- Double kettlebell clean
- Double kettlebell thruster
- Double kettlebell front squat
- Unilateral kettlebell press on the left side
- Unilateral kettlebell press on the right side
- Repeat the circuit three times.
The scheme provides three total cleans, six front squats on the left side, and four presses on the right side. Repeating one circuit equals one set. If you are already in good shape, you should do three or four sets of exercises with a rest of four to five minutes in between sets. Use a challenging weight.
Kettlebell Complex No. 1
This kettlebell complex is a good workout for beginners to test their skills and also to learn the clean movement which is foundational to many kettlebell workouts.
The Workout:
- 5x kettlebell cleans
- 5x clean and press
- 5x rear lunge and press
Do the workout by holding the kettlebell in one hand and then switch to the other hand halfway through. Start with three rounds on each side using good technique. If you cannot complete that number of repetitions, you are using too much weight. Reduce the weight or do not use a kettlebell at all until you are able to increase the weight.
Move 1: Kettlebell Cleans
- Stand with your feet between hip- and shoulder-width apart. Grip the kettlebell in one hand, thumb rotated inward so it's pointing between your feet.
- Keep your elbow close to your body as you use the power of your glutes, hamstrings and back — not your arm — to “scoop” the weight in and up, rotating it around your arm. Or, if you prefer, it might help to think of winding your arm around the kettlebell instead, so that it settles easily into a rack position.
- Take note of the correct rack position: Although experts disagree somewhat on the details of arm position, there is general consensus that your arm should be tucked close to your body. This keeps the weight, which rests against the outside of your forearm, close to your body as well.
- Reverse the motion to reset for the next repetition.
The kettlebell clean exercise shouldn't involve any banging against your wrist or arm. If your weight is too much for your technique, back off and focus on perfecting your technique. Hands-on training with kettlebells is always the best option, but if that's not possible, a video is the next best thing.
Wildman's video helps solve common errors, such as bending your wrist and trying to move your arm in a straight line instead of winding it around the weight.
Move 2: Clean and Press
- Position yourself as for the kettlebell clean.
- Clean the weight into rack position.
- Squeeze your core muscles to keep your body stable and your shoulders even as you press the weight straight up overhead.
- Reverse the motions to reset for the next rep: First lower the weight back to rack position, and then reverse the clean.
Once you're done with the current exercise, keep the weight in the rack position before moving on to the next one.
Move 3: Rear Lunge and Press
- Holding the kettlebell in rack position with one hand, take a step back with the leg on the same side.
- Squeeze your core muscles to stabilize your body as you bend both knees, sinking down into a lunge position. Your rear leg should come close to the floor.
- Press off with your back foot to return to the standing position.
- As you reach that standing position, press the kettlebell up overhead.
- Bring the kettlebell back down to rack to complete the first repetition.
Once you've completed the kettlebell complex with one hand, turn around and do it again with the weight in your other hand.
Kettlebell Complex No. 2
The kettlebell swing is an important movement to include in any workout routine. This complex builds on that movement to provide even more benefits.
The Workout:
- 10x two-hand swings
- 10x push-ups
- 5x single-arm swings (right hand)
- 5x single-arm swings (left hand)
- 10x squat and press (hold the kettlebell in both hands, using the horn grip)
Move 1: Two-Hand Swing
- Stand with your feet shoulder-width apart, arms straight and kettlebell gripped in both hands by the handle.
- Soften your knees and hinge forward from the hips, letting the kettlebell swing between your thighs.
- Drive forward with your hips, straightening your knees so your torso hinges upright. If done properly, this will naturally swing the weight up to abdomen or (at most) chest level as a result of your hip drive. Do not pull, swing or lift the kettlebell with your arms.
- Allow your arms to naturally swing back down, forearms contacting your inner thighs as you immediately sink back into the hip hinge to start another repetition.
Move 2: Push-Ups
- Balance yourself on your hands and toes, hands below and slightly wider apart than your shoulders. Your body should be straight from head to heels.
- Bend your arms and lower your chest toward the floor.
- Straighten your arms, pressing yourself back up to the starting position.
Moves 3 and 4: Single-Arm Swing
To do a single-arm swing, hold a kettlebell in one hand with the opposite hand empty. Push your hips back, then swing the kettlebell up to chest level, using the momentum to arch your back slightly and drive your free hand forward. Do not use your other hand to push or pull your body; instead, let that hand relax and hang naturally, either extended out to the side or down alongside your body.
This exercise is a great way to work your core muscles. Make sure to use your abs to keep your body stable while you are holding the kettlebell.
Move 5: Squat and Press
- Hold the kettlebell in rack position.
- Squat down into an air squat: Think of sinking your hips down and back as you would to sit in a chair, and using your core to stabilize your shoulders over your feet. Don't over-arch or slump your back.
- Stand back up, and press the kettlebell overhead, just as in the rear lunge and press.
Kettlebell Complex No. 3
This is an extremely difficult workout routine that is sure to push your limits, from Pat Flynn, founder of Chronicles of Strength and Strong ON!, and author of Paleo Workouts for Dummies. The complex is named after its creator, Flynn, and it is best demonstrated by Flynn himself.
The Workout:
- 10x double kettlebell swing
- 10x double kettlebell snatch
- 10x double kettlebell front squat
- 10x double kettlebell clean and press
- 10x push-ups
- 10x bent-over rows
An exercise that involves using one kettlebell in each hand is referred to as a “double” kettlebell exercise.
This workout can be done with one side at a time if you are not familiar with it, or you can take some time to back off on the weight and make sure you have the appropriate technique for each move. The kettlebell snatch is a movement that requires close attention and coaching to execute correctly, though instructional videos may be helpful.
This truly is an intense workout. Flynn's three rounds are very challenging, so if you can complete them you have done extremely well.
