Kettlebell Complexes
When the majority of guys think of kettlebell workouts they think of the usual few sets of kettlebell swings and perhaps a set of kettlebell goblet squats or two...
Relatively light weight, high reps... not overly attractive if immense conditioning or increasing strength are your primary goals.
Enter kettlebell complexes...
All you need are a pair of kettlebells and the right mindset...
Kettlebell complexes are a series of exercises chained together.
Each exercise is to be performed one after the other with zero rest and zero resetting of the kettlebell.
Not only will these kettlebell complexes kick your ass in record time, you'll also find the large amount of time under tension to have you packing on both size and strength.
Complexes aren't specific to kettlebells... but they're the best!
A complex movement can be performed with a barbell, dumbbell, sandbag or any other piece of equipment for that matter, but none of them are as fluid as kettlebell complexes.
The ability to swing and clean a kettlebell to the rack position in one movement ensures you're constantly maintaining tension while also reducing the clumsiness of transitioning from one exercise in your complex to the next.
You can't swing a barbell between your legs!
Give These 10 Kettlebell Complexes A Try...
Complex 1
5 rounds
Double KB clean and press - 10 reps
Double KB clean and front squat - 10 reps
Complex 2
5 rounds
Double KB press - 10 reps
Double KB swing - 10 reps
Double KB push press - 10 reps
Complex 3
6 rounds
Double KB front squat - 8 reps
Double KB clean and press - 8 reps
KB push-ups -8 reps
Complex 4
10 rounds
Double KB swing - 10 reps
Double KB cleans - 5 reps
Double KB high pull - 10 reps
Complex 5
10 rounds
Two hand KB swing - 10 reps
One arm KB swing (left) - 5 reps
One arm KB swing (right) - 5 reps
Complex 6
6 rounds
Double KB clean and press - 10 reps
KB push-up - 10 reps
KB bent over row - 10 reps
Complex 7
10 rounds
Double KB swings - 5 reps
double KB press - 5 reps
double KB swing - 5 reps
double KB push press - 5 reps
Complex 8
7 rounds
Double KB clean - 5 reps
double KB high pull 10 reps
double KB snatch - 15 reps
Complex 9
5 rounds
Double KB clean and press - 10 reps
KB push-up - 10 reps
Double KB clean - 5 reps
double KB high pull 10 reps
Complex 10
3 rounds
KB goblet squat - 10 reps
KB one arm press (left) - 5 reps
KB one arm swing (left) - 5 reps
KB one arm press (right) - 5 reps
KB one arm swing (right) - 5 reps
KB push-up - 10 reps