A normal post about kettlebell complexes would explain why to do them, and move on to giving examples. This is not a normal post about kettlebell complexes. This is a post with a picture of a meatball as the main image. A meatball with one eye and a purple cape and a few pieces of parsley on his head. I think it’s parsley. It could be oregano.
The reason we do kettlebell complexes is because they’re efficient. By attaching exercises one to another we build momentum in our workouts. We get more done in less time. Calories are destroyed, muscles fatigued, and our heart rate sent spiraling upward.
I have been using complexes for eleven years. I found them originally as a way to one up my competition by having better conditioning than them. I was never the most tactical martial artist. But I could outwork almost anybody.
I also found them (complexes) useful for fat loss. Previous to complexes I had been doing a lot of running and getting not very far. I still sprint. But I no longer feel the need to run distance for any reason other than to remind myself of why I don’t like.
Complexes are the weapon to use when you’re short on time or in doubt. If you need a calorie burn, this is how to get your fix. Ready to have some fun?
Single Kettlebell Complexes
Single kettlebell complexes will do more for cardio and muscular endurance than most of what happens with two bells. They’re neither inferior nor superior, single vs double kettlebell complexes. They’re just different.
A complex can be two moves or it can be ten. It probably shouldn’t be ten. But it could be two.
To start, I’ve been doing this snatch and one arm swing combo about once or twice a week. You’ve seen this before if you’re on my email list – I’ve shared it. You should be on my email list. Want to be on my email list?
This is a 1-5 snatch ladder with one, one arm swing imbedded in every run. Men 24kg; ladies 16kg. Run it twice.
Now, adding a few more movements, and adjusting the reps, we get something altogether just as wonderful, only different.
One arm swing, clean, press, snatch, squat x 5 rounds. Switch sides. Repeat. Men 20kg; ladies 12kg. AMRAP in 10 minutes.
Double Kettlebell Complexes
Double kettlebell complexes mean heavier and shorter efforts. They’re for building strength and power, mostly. Again, not better. They’re just different.
Let me scrounge around and pick a good one. Alright, here we go. I did this the other day. The reps are low enough you can use actual weight and that’ll make you feel like a man. Or a woman – that is also possible.
I like the way double snatches feel, too. They’re empowering. Again, not better than the single snatch, or anything. They’re just different.
3 x double swing, double snatch, double clean and press, front squat. Men use 2 x 24kg; ladies 2 x 16kg. AMRAP in 10 minutes.
OK, one more, and that should be enough for today.
Let’s see.
Ah, yes. This one.
This is fifteen squats broken up by one see-saw press every five reps. I don’t know what got into me with this one. Men should use 2 x 24kg; ladies 2 x 16kg. Do 5 rounds.
…
Strong ON!
– Pat
PS If you like kettlebell complexes you will love Minimalist Workouts. It’s chock full of them!