Kettlebell Complex Progression: WOW 1 Oct 2018

Kettlebell Complex

This week we are going to work on a kettlebell complex progression. We will work three basic kettlebell movements in the first part of the workout. For the second part of the workout we will combine all three movements into one complex movement. Here is what we are doing:

The Workout

Part 1:

Perform 3 Rounds of the following:

10 Single Arm KB Swings each Side

10 Single Arm KB Snatch each Side

10 KB Overhead Reverse Lunges each Side

Part 2:

Perform 3 rounds of 5 KB Complexes on each side

1 SA KB Swing plus 1 SA KB Snatch plus 1 KB Overhead Rev Lunge = 1 Rep

How to Perform this Kettlebell Complex Progression

All the moves for this workout should be familiar to most members of Body Force. If you are unsure of any of the moves, you can watch the demonstration video for clarification.

It is always a good idea to warm-up prior to strenuous exercise. Before you begin this workout, you should perform some dynamic stretching, or 5 to 10 minutes of light cardio.

There is no time element to this workout, so take your time to perform proper technique and full range of motions with each exercise. Pick a kettlebell weight that will be a challenge, but that you can maintain good form throughout the entire workout.

You will begin this workout with the kettlebell on the floor in front of you. Start the workout with 10 single arm swings on each side. After the swings you will perform 10 Single arm kettlebell snatches with each arm. Finally, you will perform 10 Overhead reverse lunges on each side. You can take a short break between each round. The important thing with part one of the workout is to work on form and getting comfortable with the movements before progressing to part two.

For part two of the workout you are going to combine the three movements from part one into a complex movement. The complex is: 1 single arm swing plus 1 single arm snatch right into an overhead reverse lunge. That is one rep. You will perform 5 reps on each side.  Repeat this for 3 rounds with a short break in between.

Watch the demonstration video below to see these moves.

Remember the importance of proper form and full range of motion on each movement. Don’t be an ego lifter.

Demonstrations Video

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