Discover 4 kettlebell complex workouts that will target over muscles in under 10 minutes. Learn how to progress from the easiest to the more advanced. In this article, we will discuss three (3) double kettlebell complexes/workouts that can be used to specifically increase muscle gain (with. The kettlebell is the best tool for doing complexes with and that’s because the kettlebell is compact and can be used for different moves without.
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I know what you’re all thinking: I feel your pain. Complexes have iettlebell covered extensively in the fitness and bodybuilding media, including T Nation. That said, this ain’t your momma’s complex training article — what you’re about to read may be the Greatest Complex Article of All Time yeah, I said that. The complexes in this article will help you burn fat, get strong as an ox, and put your will to the test.
Granted, there are many complexes already published that can accomplish this, but these are different. They use different rules, different implements, and way different rep schemes than what you’re used to. And the results they deliver give new meaning to the expression “change is good.
Barbell complexes are the most popular and are what I choose to do most of my complexes with Im an Olympic lifter, so it makes sense.
However, any implement will do. Kettlebells, sandbags, dumbbells, or a TRX can all be the tools of your destruction. Each implement has its advantages and disadvantages, so use them accordingly.
For instance, barbells suck when it comes to upper body pulling exercises, and the TRX sucks for vertical ccomplexes exercises.
Pick something and rock it out the best you can. With barbells I like to choose from tons of categories. Pretty much every complex has an explosive movement, some sort of hinging and squatting pattern, and likely some pressing or pulling.
When it comes to the other tools, you can still do the same thing and stay balanced, but an alternative is to smoke a particular movement pattern or a body part. If you choose from multiple categories you can get an awesome finisher; if you choose from just a couple you can dominate some body part training. Start with 1 rep of each exercise and move through. Each set add a rep until you can add no more. Then, descend the pyramid back until you finish with 1 rep again.
When it gets hard, tell yourself that after you finish the hardest set the top of the pyramidit’ll only get easier. You know yourself better than any coach, so why not figure out yourself how many reps you can do on each exercise? For instance, say you can do 10 kettlebell swings, but only 3 snatches per arm, 8 goblet squats, and 15 Romanian deadlifts?
You now have the perfect rep scheme for your kick-ass kettlebell complex. Pick your exercises, sets, and reps; say 3 sets of 6 reps on every exercise. Now choose a challenging weight and get to work on your 3 sets. At the end of 3 sets drop the movement that’s most challenging, or the one where you were closest to technical failure.
For each set after that, move up in weight to challenge yourself and approximate the volume from the first 3 sets. I’m a big fan of the sandbag.
4 Kettlebell Complex Workouts for those Short on Time
Adding in a ketttlebell component to exercises makes it an awesome tool for athletes needing greater stability in all planes of motion. The cool thing about the sandbag compoexes that it offers so many different options for holding it.
While the barbell offers very little in the way of changing grips, with the sandbag we can shoulder it, hug it, crossbody hug it, and Zercher hold it. The possibilities are many, and each different grip or hold offers a different set of challenges. Everything is rosy copmlexes you have 2 hands firmly on a barbell, but comppexes can be a different story when you’re forced to move unilaterally.
The beautiful thing about many kettlebell movements is that they’re designed to be completed one hand at a time. This complex forces you to brace for rotation, and can absolutely smoke your core. I use this with drop sets by working up to 3 sets of 5 reps and then dropping the hardest exercise, in this case, the Single Leg Romanian Deadlift Plus Row.
Once that beast is out, I move up in weight with my ‘bells while thanking the Almighty for taking mercy on me, and move on. This is one of my favorite complexes for developing strength.
There aren’t many things harder than working with two heavy-ass kettlebells. In no scientific way whatsoever, I’ve determined that a double-kettlebell front squat is just as difficult kettkebell a barbell front squat with twice the weight. Seriously though, even the strongest athletes wilt under two racked kettlebells.
In this video my athlete is on kkettlebell 3-rep set as he descends the backside of the pyramid illustrated below.
Kettlebell Complexes for Faster Fat Loss
Needless to say, he’s smoked. This complex features a move that I named monkey jumps a long time ago, before I had ever seen a real monkey in nature or a zoo, and it turns out monkeys don’t actually do this.
Monkey jumps are just the C exercises of this complex, and combine an alternating keftlebell jump with a high pull on each jump.
They may look funny, but the truth is they actually have some carryover to the Olympic lifts as it mimics the timing of pulling yourself down to the bar. If you ever get the urge to do a complex on a beach or in a forest which I’m embarrassed to say has happened to me on more than one occasionand don’t have access to your kettlebells and dumbbells, you’re basically out of luck.
However, if you happened to have a suspension trainer with you, you’re ready to rock it out no matter where you find yourself. This is a killer complex if you use it in an ascending fashion. Copmlexes the video below I filmed my set of 5 reps as I worked up to 8 reps of each exercise. You didn’t think that I’d leave this one out did you? Like Vin Diesel in The Fast and Furious series, you knew the barbell had to make an appearance, even if only for a moment at the end.
For this cameo I’m going way back in the archives to bring out the Javorek complex, appropriately named after its creator, Istvan Steve Javorek.
Kettlebell Complexes for Faster Fat Loss – Chronicles of Strength
So how is the oldest complex in the book any different from the hundreds of complexes you have seen before? Javorek writes of the need to do this complex at extremely high weights as a predictor of future performance. He tells tales of this complex being completed with pounds by Romanian weightlifters, and pound exploits by American record holders.
I personally witnessed my former Olympian coach complete this complex with over pounds.
After picking my jaw up from kettlegell floor and searching for my manhood, I completed this complex with pounds. I went on to complexed pounds later that training cycle. But in case you’re not going to the Olympics, there’s a very simple rule to follow to make sure this complex will challenge your strength and will: Complexes are a fantastic, multifaceted tool, and using a variety of tools and many different rep schemes makes them even better.
When you’re stumped for a training session, crave some variety, or just want to punish yourself, there’s likely a complex for you. If you manage to get through all of these complexes, I’m certain that your next challenge will be how to design a complex of sleeping, eating, and napping.
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