Adding kettlebell training to your workout regimen provides a highly-effective way to build strength, flexibility and
power. This full-body complex can be performed two to
three times per week, with a minimum of one full day of rest between
workouts.
Perform
this workout with a moderately weighted kettlebell performing 5-8 single arm
repetitions per exercise. Once you’ve completed the
series on one side, switch arms and repeat. Move from one exercise to the
next with little to no rest. If you’re newer to
performing complexes, take 20-45 seconds between exercises (as needed), but try
not to place the kettlebell down as you rest. Take 2-3 minutes after the
completion of one round (all exercises on both sides). Begin by completing one
round of all exercises. As you progress, challenge yourself by completing this kettlebell complex two or three times
within the same workout session.
Start
with kettlebell between your feet. Bend over and squat down. Place hands on
floor, slightly wider than shoulder width. While holding upper body in place,
kick legs back. Land on forefeet with body in straight, plank position. Keeping
upper body in place, pull legs forward under body returning feet back into the
squatting position. From this squat position, place your hand on the kettlebell
handle. Perform a deadlift by maintaining a straight back and pressing heels
into the ground. Extend the hips and squeeze the glutes, until you reach a
complete upright position with forearm pressed to inner thigh and bell between
legs.
Upon
completion of the last repetition of the former exercise, maintain the kettlebell in between the legs with the
forearm pressed to the thigh. Set the hips back into an athletic position then
drive explosively forward, with torso upright, and knees straight so kettlebell
is pushed forward and upward. Allow kettlebell to
swing back down. As kettlebell approaches lower position, set the hips back
while bending knees slightly. Forearm makes contact with inner thigh permitting
kettlebell to swing back under hips. Immediately repeat movement and continue
to swing kettlebell. Maintain shoulder to eye level height swings.
Upon
completion of the last repetition of the former exercise, maintain the
kettlebell in between the legs with the forearm pressed to the thigh. Set the
hips back into an athletic position then drive explosively forward, with torso
upright, and knees straight so kettlebell is pushed
forward. As the kettlebell moves through and past the hips, keep the arc
of the bell closer to the body than you would with a kettlebell swing, and pull
with the arm slightly flexed and elbow leading the way upwards. Allow kettlebell
to rotate in hand into inverted position. Punch kettlebell upward in an
overhead straight arm position with kettlebell
positioned behind forearm.
Upon
completion of the last repetition of the former exercise, maintain the
kettlebell in between the legs with the forearm pressed to the thigh. Set the
hips back into an athletic position then drive explosively forward, with torso
upright, and knees straight so kettlebell is pushed
forward and upward. As the kettlebell moves through and past the hips,
keep the arc of the bell closer to the body then you would with a kettlebell swing, and pull with the arm slightly
flexed and elbow leading the way upwards. Jump upward extending body. Raise
shoulder and pull kettlebell upward toward body slightly with elbow pointing
outward. Drop under kettlebell, rotating arm under kettlebell. Catch kettlebell
on outside of arm with wrist straight, and elbow vertical, hugging the bell
tight to the shoulder and pectoral. This is the rack position.
From
the rack position, squat down with feet hip width apart, keeping back straight.
Maintain the rack position with elbow vertical and tucked close to the torso.
Descend through a full range of motion. From the bottom portion of the squat,
immediately extend at the hips, knees and ankles, driving through the heels, as
if you were jumping to create momentum. Explosively press the kettlebell
overhead to lockout by extending the arm, using your body's momentum to move
the weight. Control the weight back to the rack position then back to the hang
position with bell in between legs and forearm pressed to thigh.
Upon
completion of the final press of the previous exercise, maintain the bell
in a stable and locked overhead position. Stand with your feet hip-width apart.
If the kettlebell is in your left hand, you will place the left foot back and
vice versa. Forcefully drive your forward heel in to the ground and begin to
step your opposite foot behind you placing your toe to the ground. Keep
the core tight and lower the working legs back knee toward the ground without
any rotation in the knee, hip, torso or shoulder. Once your knee is just above
the ground, reverse the motion back to the starting position. Once you reach
the starting position, pause and repeat.
AUTHOR
Justin
Smith is an ACE Certified Personal Trainer, Health Coach, Fitness Nutrition
Specialist and Orthopedic Exercise Specialist with a
bachelor’s degree from San Diego State University in kinesiology with an
emphasis in physical therapy. Justin has had many roles in the fitness
industry including personal trainer, health coach, group exercise instructor,
physical therapy aide and kinesiotherapist. Justin
strives to continually provide a safe, effective, and
science-based approach to fitness education and training for individuals of all
ages and physical abilities. He strives to transform their bodies and lives
through healthy lifestyle change.