Free flowing movements (Kettlebell Complexes)
Kettlebells elicit the best in strength and cardio training when a combination of movements are put together into a workout that is free flowing in nature. Once the fundamental exercises are learned with a degree of safe and technical proficiency, it is time to implement them into a series of kettlebell complexes
The Kettlebell complexes allow for a different approach to kettlebell training in terms of integration and efficiency within a given workout. These complexes are best taught with one bell and then the introduction of a second bell
Once you have become competent using one and two bells you can then start to challenge yourself with this method of training
Complexes typically involve a number of exercises performed one after the other including a specified number of repetitions. The sequence may also be timed which works best in a group setting as you would have some exercisers performing faster or slower hence the importance of group harmony in a group fitness format
Depending on your level of fitness there is no end to the amount of exercises you put together as long as the combination of different movement patterns and upper/lower body movements are integrated without tiring out specific set of muscle groups too early.
Remember to ensure adequate rest between given cycles and just be more lenient towards beginners who will require more rest between cycles.
Beginner’s KB complex (1 bell only):
Note: Here you may choose a designated number of reps (in this case 5) or have it timed e.g. 30 seconds for each exercise
· 5 x cleans
· 5 x squats
· 5 x push press
· 5 x single arm swings
(Switch to the other side and perform again)
After completing 1 cycle (L & R sides) have client or group rest for at least time taken to complete the cycle
Advanced KB complex (2 bells):
10 x Double Swings
10 x Double Racks
10 x Double Presses
10 x Double Rack Squats
10 x Double High Pulls
After completing 1 cycle have client/group rest for half the time taken to complete cycle
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