Kettlebell Complexes
The Kettlebell Complex is arguably the fastest way to strip off unwanted body fat ASAP with minimal time investment and a unique way to build lean muscle, especially in the upper body — traps, shoulders, arms, and forearms.
I should know, I practically wrote “the book” on it — Kettlebell Muscle, back in 2010.
And I was tagged with the moniker, “Captain Complex” by Pavel Tsatsouline, back at an RKC kettlebell certification in Budapest, Hungary, in 2009, where we used complexes to reduce the kettlebell technique learning curve and mitigate the need for translators.
The kettlebell complex it seems, speaks a universal language.
Before we go any further, we should probably define a Complex:
What Is A Kettlebell Complex?
Complex: A series of compound exercises performed sequentially with the same weight (kettlebell) and without rest. All the reps for one exercise are completed before moving on to the next exercise in the sequence.
Here’s an example
Swing x 5
Clean x 5
Press x 5
A kettlebell complex then is a complex performed using a kettlebell. Or two kettlebells.
Let’s not confuse this with a “Chain,” which is similar.
Chain: A series of compound exercises performed sequentially with the same kettlebell in which each exercise is preformed once before the sequence is started again. Each time the sequence is performed is considered one repetition.
Here’s an example:
(Swing + Clean + Press) x 5
I first learned about complexes as a greenhorn college strength & conditioning coach in 1997 at Rutgers University.
Someone had left a Muscle & Fitness magazine on my desk and I perused it during one of my breaks between teams. In it, I found an article by Romanian Strength Coach Emeritus, Istvan “Steve” Javorek on barbell complexes.
They were very similar to the warm ups I was introduced to as an Olympic Weightlifter back in 1995, but I’d never thought of them for anything past the warm up.
This opened a whole new world to me and I immediately tried Javorek Barbell Complex #1 with several of the guys on the wrestling team. They of course immediately loved them.
And I’ve been using them in some way shape or form, either with dumbbells or kettlebells with my clients, or kettlebells and barbells with myself.
