Pat shares a framework for putting together effective (and efficient) kettlebell complexes in a hurry. If you like training with complexes, don’t miss this one!
How to Construct Killer Kettlebell Complexes
How to Construct Killer Kettlebell Complexes
Complex = series of exercises performed back to back. Effective for strength, power, muscle, endurance, and mobility, but must be crafted accordingly.
Here’s a quick framework…
For power/strength: 3 exercises (or fewer) @ 3 reps (or fewer), high weight. Example: Armor Building.
For strength/muscle: 3 – 6 exercises @ 6 – 12 reps, moderate weight. Example:
For conditioning/endurance: Many exercises, done for many reps (or time), light weight. Example: 9 Minute Workout.
Let’s look at some examples…
Power/Strength based:
Armor building: 2 x double clean, 1 x double press, 3 x front squat. 20 minute accumulation set.
Sidewinder: 3 x double push press, 1 x front squat, 1 x double clean. 2 x double push press, 1 x front squat, 1 x double clean. 1 x double push press, 1 x front squat, 1 x double clean.
Then, 1 x double push press, 3 x front squat, 1 x double clean, etc, etc.
In table form (thanks to Antoni): 
Strength/Muscle based:
Mr. Fibonacci: 8 x front squat, 5 x double clean, 3 x push press, 2 x bent over row. Then, 8 x double clean, 5 x push press, 3 x bent over row, 2 x front squat. Keep rotating through for 20 – 30 minutes.
High Voltage: 5 x single arm press, single arm push press, push up, then 30 second plank. Switch sides and repeat. 5 rounds, QUICK.
Low Voltage: 5 x reverse lunge, single arm squat, single-arm start-stop swing, then 30 second goblet squat hold. Switch sides and repeat. 5 rounds, QUICK.
Conditioning/endurance based:
9 Minute Workouts: 30 seconds of (whatever exercises, each side where appropriate) until 9 minutes of work is complete. Rest 2 minutes, then repeat. Good exercises include: one arm swing, one arm clean, snatch, push press, single arm squat, reverse lunge, windmill, halo, get up, push up, plank.
Great Destroyer: double swing, double snatch, front squat, clean and press, push up, bent over row. 10 reps each. 2 x 16 – 20kg, men; 2 x 8 – 12kg, women.
Related Episode
New eBook: Introduction to Kettlebells – Just $1 on Amazon!
Recently, I wrote a short (read: 30 pages) eBook called Introduction to Kettlebells, which is now available on Amazon for a whopping — brace yourself! — $1.
You can snag it here ==> https://amzn.to/2HgwJgO
Short story: Introduction to Kettlebells is a quick and dirty reference guide to the core single kettlebell techniques — exercises like the swing, snatch, clean, get up, squat, etc — and a simple, 7-day training cycle for getting strong and tough.
Inside the eBook are instructional pointers, pictures of each technique, and links to video tutorials. Finally, a simple and straightforward collection of workouts for improving general physical preparedness with just one kettlebell.
While this eBook is aimed at beginners, I think even veterans will get something out of it, since it’s always good to brush up on technique and return to basics.
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