The 20-Minute Push/Pull Kettlebell Complex To Blast Fat and Build Muscle

Corey Wesley

Corey Wesley holds a Master’s degree in Kinesiology, is a... read more

A Kettlebell Complex is a series of Kettlebell exercises performed back-to-back with little to no rest in between. But what makes Kettlebell Complexes so effective for burning fat and gaining lean muscle mass?

Kettlebell Complexes

The secret behind Kettlebell Complexes is that they burn out one muscle group after the other. Do ten Kettlebell snatches and your backside, shoulders and forearms will be burning. Without a break, do ten rack squats and your quads will be burning, yet the pulling muscles involved in the snatch will be catching a break. 

How to Do Kettlebell Complexes

Kettlebell complexes involve cycling through a series of exercises without putting the Kettlebell down, performing all the reps of one exercise before moving on to the next. Once you make it through all of the required exercises and reps for each exercise, then you have completed one complex. Rest between complexes and repeat for the desired amount of complexes, usually 3-5 is more than enough.

Complexes are a great way for getting in a lot of work in a minimal amount of time, boosting cardio, torching fat, while building powerful strong muscles.

The Push/Pull Kettlebell Complex

The best way to organize Kettlebell Complexes is by using the push/pull method.

For example, start with your left arm and complete one exercise after the other without stopping

  1. 10 Kettlebell Snatches
  2. 10 Rack Squats
  3. 10 Kettlebell Cleans
  4. 10 Presses
  5. 10 Single Arm Swings

Switch arms and repeat on the right side. Notice how each exercise rotates between a pull (snatch, clean, swings), and a push (squats & presses). Following a push/pull method ensures that the same muscle group will not be used in two back-to-back exercises, which eliminates lactic acid build up in the muscles groups being used and allows you to put more work into less amount of time.

Do Kettlebell Complexes 2 to 3 times per week, right after your strength exercise.

For example, on Mondays and Thursdays, once you finish your deadlifts and bench presses, jump right into your Kettlebell Complex and you’re done. 

  Exercise Reps
1 KB Snatch 10
2 Rack Squat 10
3 Clean 10
4 Press 10
5 Swing 10

Repeat 3-5 times.

Rest 3-5 minutes between complexes

Weight – 8-16kg. Here is a great guide of how to choose the right Kettlebell size.

Kettlebell Complex Exercise Descriptions

The Kettlebell Snatch 

 One Arm Kettlebell Snatch One Arm Kettlebell Snatch
One Arm Kettlebell Snatch One Arm Kettlebell Snatch

  1. Swing the Kettlebell with one arm back between your legs
  2. Snatch it overhead in one uninterrupted motion to a straight locked out arm.
  3. Catch the Kettlebell without banging your forearm, and then throw the Kettlebell back down between your legs in one uninterrupted motion close to the body and snatch again for 10 reps.

The Rack Squat 

Kettlebell Rack Squat Kettlebell Rack Squat Kettlebell Rack Squat 

  1. Clean a Kettlebell up to your shoulders and squat rock bottom and back up.
  2. Remember to keep the spine straight with the heels and toes planted into the ground and knees over the toes.

Kettlebell Clean 

Kettlebell Clean Kettlebell Clean Kettlebell Clean

  1. Grab a Kettlebell
  2. Swing it back between your legs, and clean it up to the rack position, just like in the rack squat.

The Kettlebell, elbow and body must become one unit at the top of the clean. Roll it off the shoulder and let it full back between your legs and repeat ten times.

Press

Do it with one Kettlebell.

Alternating Kettlebell Press 2.Alternating-Kettlebell-Press

  1. From the rack postion, press the Kettlebell overhead. Ensure the arm is straight and locked out at the top. 

Single Arm Kettlebell Swing 

1.One-handed-kettlebell-swing 2.One-handed-kettlebell-swing 3.One-handed-kettlebell-swing

  1. Grab the Kettlebell with one arm
  2. Swing it back between your legs
  3. Thrust it forward up to chest level. The bottom of the Kettlebell is a flashlight, your are trying to shine it in front of you.

Try a six week regime of Kettlebell Complexes and you will be one lean machine, guaranteed.

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