Complexes are workouts that include two or more exercises using the same piece of equipment. In this case we will use a Kettlebell. In all complexes, there is one exercise called the ‘limiting exercise,’ and this will be the movement that determines the weight you choose. For the following complex, it will most likely be the Push Press.

What you need for this Kettlebell Complex:

  • 1 set of kettlebells, start 8kg/12kg for women and 16/20 kg for men.
  • Timer set for 10 or 15 minutes

Note: Be sure to have a full body warm up before starting the complex.

The first two exercises are unilateral (one side at a time). Do both on one side BEFORE going on to the next and then finish off with the last.

Each exercise is to be done for 10 reps, and will look something like this:

  • 10x Kettlebell Clean – Right Side
  • 10x Kettlebell Push Press – Right Side
  • 10x Goblet Squat
  • Rest at least 30 Seconds
  • 10x Kettlebell Clean – Left Side
  • 10x Kettlebell Push Press – Left Side
  • 10x Goblet Squat
  • Rest at least 30 Seconds

Start again with right side!

Exercise 1 – Unilateral Kettlebell Clean

  1. Place the kettlebell between your feet.
  2. Push back your hips to bend down and grab the bell on one side then return to the starting position.
  3. From a standing position, load your hips by pushing them back.
  4. Hike the kettlebell into you legs and explosively drive your hips forward, to drive the kettlebell off your leg. Make sure you extend your hips and as the kettlebell swings forward, push it up towards your shoulder.
  5. Your wrist should rotate as you do this.
  6. Return the bell to the starting position and repeat.

Exercise 2 – Unilateral Kettlebell Push Press

  1. Bring the bell up to your shoulder.
  2. Do a semi squat by bending your knees and keeping your torso upright.
  3. Drive through the heels and explosively extend your hip.
  4. As you do so, push the bell overhead by extending your arm.
  5. Guide the weight back down towards your shoulder.

 

Exercise 3 – Kettlebell Goblet Squat

The Goblet Squat is a great exercise for not only your lower body but your entire body! Here is a breakdown on how to do it:

Posted by Training For Warriors Connecticut on Thursday, February 18, 2016

 

Grab the bell by the horns and stand with your feet about shoulder width apart.

  1. Keep your torso upright and bend your knees as you push your hips back and down.
  2. Feel should remain flat.
  3. Press into the heels and extend your hip to return to the standing position.
  4. Repeat.

Interested in learning more workout complexes? Contact us today?

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