Example Kettlebell Complex

One-arm-kettlebell-swing

 

1. one arm swing
2. one arm snatch, keep the bell over head;
3. one arm overhead squat;
4. bell back down to bottom, then one arm split snatch;
5. bell back down to bottom, then one arm clean & press

 

As with the barbell complex, repeat the sequence (without rest) 2-3 times with each arm. That’s one set…and one hell of a killer set at that! Try increasing from 3 to 4 to 5 sets on subsequent workouts with a given weight before increasing your sequence reps. If you’re not drenched in sweat with your heart beating out of your chest after that complex, you either went too light, or you are a mutant freak!

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