In this Single Kettlebell Workout Complex you’ll take 5 essential kettlebell exercises and perform them in a descending complex.
If you need to brush up on your kettlebell technique, I strongly suggest you check out my Single Kettlebell Masterclass. It’ll teach you how to master the 6 Essential Kettlebell Exercises and will give you a good foundation for your kettlebell training going forward. Click HERE to get started with the MasterClass.
A “complex” is a workout where you complete the prescribed number of repetitions for the first exercise before moving onto the next exercise.
In this single kettlebell complex you’ll be descending in reps from the first exercise to the last exercise.
Here’s the workout…
The “Top 5” Complex
You’ll need a single medium-heavy kettlebell – 24kg for men, 12-16kg for women.
- 1-Arm Swing x 5
- Snatch x 4
- Clean x 3
- Squat x 2
- Press x 1
You will complete every rep of the complex with your LEFT arm first.
Then you’ll do it all again with your RIGHT arm.
Perform anywhere from 3 to 5 complexes per arm.
Rest as needed, but make sure that you’re resting enough so that each rep is crisp and explosive.
One of the ways that I like to implement this session is to use a density format of training where I perform, for example, 4 complexes per arm and record the total time it takes for me to complete that session (including “rest” time).
Then, the next time I attempt that session, I’ll try to decrease the total time (by decreasing the rest periods between complexes).
IMPORTANT…
If you’re struggling to maintain your technique, then you didn’t rest long enough.
If you need to brush up on your kettlebell technique, I strongly suggest you check out my Single Kettlebell Masterclass. It’ll teach you how to master the 6 Essential Kettlebell Exercises and will give you a good foundation for your kettlebell training going forward. Click HERE to get started with the MasterClass.
DO NOT go balls to the wall the first time you attempt this session.
Set a baseline and then try to do better the next time out.
The idea is to have a big picture outlook and focus on technique…
- Perform each rep with technical accuracy
- Keep your cylinder locked down and your abs contracted
- Squeeze your glutes hard… especially when you’re finishing your ballistics (swing, snatch, clean) and when you’re pressing overhead (there is a direct neural connection between your glutes and your shoulders/lats)
- Check your facial expression… make it look “easy”
- Power breathe through each rep
Leave a comment below if you have any questions.