Kettlebell Complex
How do you design your own kettlebell complex to achieve your goals?
First, determine what your goal is: Build muscle, lose fat, improve conditioning, LGN (Look Good Nekkid)… yes…
Second, determine your resources.
How many kettlebells do you have?
What sizes are they? Light? Medium? Heavy?
How many of the kettlebell exercises can you do safely with them?
One? Some? Most? All?
Third, how much time do you have to train or workout each week?
1… 2… 3 hours? More?
This will determine how many complexes you should do a week and for how long. I always advise erring on the side of caution and going easy at first.
Fourth, assess your strengths and weaknesses.
For most people, the upper body pressing muscles are the weakest link in the complex. So build yours around the kettlebell press.
Can you squat?
If not, don’t include the kettlebell front squat.
Stick to the ballistics — the kettlebell swing, clean, and snatch.
How’s your conditioning?
If it’s subpar, then you should start with fewer exercises in your complex — 3 is a good number.
And use longer rests between sets.
If it’s stellar? Use up to 6 exercises. And use shorter rests between sets.
Double Kettlebell Complexes
As great as kettlebell complexes are, I don’t believe their “full power” is realized until you use a pair of kettlebells to perform them.
Why?
Simple.
You can use more total weight and create a greater stimulus for change.
For example:
If you’re using a 24kg for your single kettlebell complex and you do 100 reps total, that’s 2400kg lifted on that day.
By contrast, if you use a pair of 16kg kettlebells for the same complex, and you do 100 reps, you’ve just lifted 3200kg —
Or 33% more work… and you probably did it in less time because you didn’t have to switch sides.
Plus, double kettlebell complexes are harder and more challenging.
They double down on the 10 reasons to use kettlebell complexes making them seem more like 20.
Standard double kettlebell exercises I include are:
Double Kettlebell Swing
Double Kettlebell Clean
Double Kettlebell Front Squat
Double Kettlebell [Military] Press
Double Kettlebell Snatch
Double Kettlebell Push Press
Double Kettlebell High Pull
… and sometimes I’ll even throw in the ever brutal, Double Kettlebell Jerk, which I do not recommend for beginners.
Examples of Double Kettlebell Complex Workouts
Below are 10 video examples of double kettlebell complex workouts. You can use these as stand alone workouts…
… Use them as “finishers”…
Or put them into some kind of program that you can use.
(Speaking of programs, these are all workouts from the 20 different kettlebell complex programs in my book, More Kettlebell Muscle, which you can get here.)
I primarily use these double kettlebell complexes for fat loss or conditioning. However, if you eat a caloric surplus, you can build muscle with them too.
#1 — The Olympic 3.0
Here are the details:
(Make sure you’re using a 10rep max for your double kettlebell press.)
Double Kettlebell Clean x5
Double Kettlebell Press x5
Double Kettlebell Snatch x5
[+] Men: 16kg-24kg
[+] Women: 8kg-16kg
[+] Sets/Rounds: 2 to 4
[+] Rest: Beginner — As necessary; Advanced — W:R=1:2*
*Work: Rest = 1:2 means time yourself performing this double kettlebell complex. Then rest twice as long. Example: It takes you 1 minute to perform. Rest 2 minutes before doing another set.
#2 — The Shoulder Smoker
Here are the details:
(Make sure you’re using a 12 rep max for your double kettlebell press.)
Double Kettlebell Snatch x6
Double Kettlebell Front Squat x6
Double Kettlebell Press x6
[+] Men: 16kg-24kg
[+] Women: 8kg-16kg
[+] Sets/Rounds: 2 to 4
[+] Rest: Beginner — As necessary; Advanced — W:R=1:2*
*Work: Rest = 1:2 means time yourself performing this double kettlebell complex. Then rest twice as long. Example: It takes you 1 minute to perform. Rest 2 minutes before doing another set.
#3 — Jerk Werk
Using this double kettlebell complex for faster fat loss will be challenging — it’s called “Jerk Werk,” and is based around the double kettlebell jerk. If you don’t know how to perform the double kettlebell jerk (or any jerk), simply substitute it with the double kettlebell push press. Almost the same, just requires less coordination and won’t jack your heart rate up as high.
Here are the details:
(Make sure you’re using a 10+ rep max for your double kettlebell jerk.)
Double Kettlebell Clean x 5
Double Kettlebell Jerk x 5
Double Kettlebell Front Squat x 5
Double Kettlebell Jerk x5
[+] Men: 16kg-24kg
[+] Women: 8kg-16kg
[+] Sets/Rounds: 2 to 4
[+] Rest: Beginner — As necessary; Advanced — W:R=1:3*
*Work: Rest = 1:3 means time yourself performing this double kettlebell complex. Then rest 3X as long. Example: It takes you 1 minute to perform. Rest 3 minutes before doing another round.
#4 — Clean ’Em Up 2.0
Here are the details:
(Make sure you’re using a 10 rep max for your double kettlebell press.)
Double Kettlebell Clean x5
Double Kettlebell Press x5
Double Kettlebell Snatch x5
Double Kettlebell Front Squat x5
[+] Men: 16kg-24kg
[+] Women: 8kg-16kg
[+] Sets/Rounds: 2 to 4
[+] Rest: Beginner — As necessary; Advanced — W:R=1:2*
*Work: Rest = 1:2 means time yourself performing this double kettlebell complex. Then rest twice as long. Example: It takes you 1 minute to perform. Rest 2 minutes before doing another set.
#5 — Sir Snatch A Lot
This double kettlebell complex workout is one of three days — the light day — inside a program called, “Sir Snatch A Lot,” a double kettlebell snatch based workout program. It’s designed primarily for fat loss but can be used to build muscle too.
Here are the workout details:
(Make sure you’re using a 12 rep max for your double kettlebell press.)
Double Kettlebell Snatch x6
Double Kettlebell Press x6
Double Kettlebell Front Squat x6
[+] Men: 16kg-24kg
[+] Women: 8kg-16kg
[+] Sets/Rounds: 2 to 4
[+] Rest: Beginner — As necessary; Advanced — W:R=1:2*
*Work: Rest = 1:2 means time yourself performing this kettlebell complex. Then rest twice as long. Example: It takes you 1 minute to perform. Rest 2 minutes before doing another set.
#6 — The ‘Up & Over’
Here are the workout details:
Double Kettlebell Swing x6
Double Kettlebell High Pull x6
Double Kettlebell Snatch x6
Double Kettlebell Push Press x6
[+] Men: 16kg-24kg
[+] Women: 8kg-16kg
[+] Sets/Rounds: 2 to 4
[+] Rest: Beginner — As necessary; Advanced — W:R=1:2*
*Work: Rest = 1:2 means time yourself performing this kettlebell complex. Then rest twice as long. Example: It takes you 1 minute to perform. Rest 2 minutes before doing another set.
#7 — The Upper Back Attack
This double kettlebell complex fat burning workout is one of three days — the light day — inside a program called, “The Upper Back Attack,” a double kettlebell snatch based workout program. It’s designed primarily for fat loss AND building lean muscle.
Here are the workout details:
Double Kettlebell High Pull x5
Double Kettlebell Snatch x5
Double Kettlebell Press x5
[+] Men: 16kg-24kg
[+] Women: 8kg-16kg
[+] Sets/Rounds: 2 to 4
[+] Rest: Beginner — As necessary; Advanced — W:R=1:2*
#8 — The A & P
The “A” is for Anterior — as in Anterior Chain — your flexor group, especially your abs. The “P” is for Posterior — as in Posterior Chain — your extensor muscle group, especially your hips and hammies. (Ok, upper back too). Today’s complex will put the hurt on your anterior chain if you get the kettlebell size right.
Remember to keep your abs pressurized — they’ll most likely “feel the love” after the Push Presses.
This double kettlebell complex for burning fat is one of four days — Anterior, Day 1 — inside a program called, “The A&P,” a double kettlebell complex workout program. It’s designed primarily for fat loss AND building lean muscle.
Here are the details:
Double Kettlebell Press x30 seconds
Double Kettlebell Front Squat x30 seconds
Double Kettlebell Push Press x30 seconds
[+] Men: 16kg-24kg
[+] Women: 8kg-16kg
[+] Sets/Rounds: 2 to 4
[+] Rest: Beginner — As necessary; Advanced — W:R=1:2–3*
*Work: Rest = 1:2–3 means time how long it takes you to do this kettlebell complex. Then rest 2X-3X as long. Example: It takes you 1 minute to perform. Rest 2 to 3minutes before doing your next set.
#9 — The Universe
The double kettlebell complex for fat loss in this video is the Light Day of a 3-day a week, 6-week program called “The Universe,” found inside my book, More Kettlebell Muscle.
It’s based on the double kettlebell swing.
Here are the details:
(Make sure you’re using a 10 rep max for your double kettlebell snatch.)
Double Kettlebell Swing x5
Double Kettlebell Snatch x5
Double Kettlebell Swing x5
Double Kettlebell Clean x5
Double Kettlebell Swing x5
[+] Men: 16kg-24kg
[+] Women: 8kg-16kg
[+] Sets/Rounds: 2 to 4
[+] Rest: Beginner — As necessary; Advanced — W:R=1:2*
*Work: Rest = 1:2 means time yourself performing this double kettlebell complex. Then rest twice as long. Example: It takes you 1 minute to perform. Rest 2 minutes before doing another set.
#10 — You Don’t Know Squat, 2.0
This is a great kettlebell complex that will demand your attention leaving no muscle unused when done for maximum rounds and minimal rest: Abs, legs, hips, upper back, shoulders, arms and hands. It’s a great kettlebell workout for stimulate fat loss because the front squat restricts the movement of your ribcage, preventing you from taking a full breath. This of course limits your oxygen and the amount of air you can consume.
Here are the details of this complex:
(Make sure you’re using a 10 rep max for your double kettlebell snatch.)
Double Kettlebell Front Squat x3
Double Kettlebell Swing x3
Double Kettlebell Front Squat x3
Double Kettlebell Clean x3
[+] Men: 16kg-24kg
[+] Women: 8kg-16kg
[+] Sets/Rounds: 3 to 5
[+] Rest: Beginner — As necessary; Advanced — W:R=1:2*
*Work: Rest = 1:2 means time yourself performing this double kettlebell complex. Then rest twice as long. Example: It takes you 1 minute to perform. Rest 2 minutes before doing another set.
