Kettlebell Complexes You Should Be Doing

The kettlebell is one of the most versatile training tools that is available to us for strength and conditioning work.This tool has been around for hundreds of years, a good testament of it’s versatility. It’s basic form consists of a cast iron ball with a handle. Kettlebell movements will throw off your center of gravity, forcing the user to activate large muscle groups and challenge the core.

The basic kettlebell movements are the swing, clean, and snatch. Once you have learned these movements you can start using them to perform complexes to improve on your strength and endurance.

Here are a few complexes for you to try yourself.

1) Bottom to the Top: Perform 5 total rounds alternating sides

5 One Hand Swing

5 High Pull

5 Cleans

5 Front Squat

5 Push Press

5 Windmill

(Beginners: Rest 30 seconds after completing one side, Intermediate rest 60 seconds after completing 1 round of each side, Advanced: no scheduled rest)

2) Killer Crossover: Perform 5 total rounds alternating sides

5 Two Hand Swing

5 Single Arm High Pull

5 Goblet Squat

5 Clean and Press  

(Beginners: Rest 30 seconds after completing one side,Intermediate rest 60 seconds after completing 1 round of each side, Advanced: no scheduled rest)

3) 10-10 WINS: For 10 rounds, alternate single arm movements after each set of swings.

10 two hand swings

3 cleans

2 front squats 

1 press