Kettlebell Complexes, sometimes called Kettlebell Flows are a great addition to kettlebell training. There are a number of reasons to utilize Kettlebell Complexes. Like any kettlebell exercise they are an incredible way to build strength and endurance while burning calories, but one of the things we like most about Kettlebell Complexes is how creative you can be. There are virtually endless combinations you can create to keep your workouts new and exciting.
Our goal is to put out regular Kettlebell Complexes with some of the Kettlebell Experts we work with. Our first Kettlebell Complex is created by Bill Esch. Bill has a great Instagram (@kettlebellwarrior) where he publishes workouts and tips as well.
Like any kettlebell workout, it is very important to make sure you have mastered the individual movements before moving on to a Kettlebell Complex. If you have not mastered some of the basic movements of kettlebells we recommend you have a look at the column on the right which breaks down training movements. Our Weekly Kettlebell Workouts is a a great way to get started in kettlebell workouts if this is your first time reading one of our posts.
Kettlebell Complex
Warmup for 15 minutes in any way you like to warm up, then perform one round of the following movements followed by 4 minutes of rest. Do 5 rounds total. So do one around, rest four minutes, do another round, rest four minutes, etc. All movements are to be done with two kettlebells. The movements are:
- 10 Bent Over Rows (demonstrated below, HERE is single arm version)
- 10 Push Ups
- 10 Long Cycle
- 10 Thrusters
Then cool down with stretching. You can click on each movement to see a slowed down demonstration and explanation of how to perform. The video below puts it all together in workout format.
To receive a new Kettlebell Complex in your email inbox each week, click the button below to sign up!
Kettlebell Complex: Full Body Double Kettlebell Blast
WHAT ELSE?
Kettlebell Kings creates weekly Kettlebell Complex workouts you can subscribe to. The workouts are designed for experienced kettlebells users to increase strength, endurance and help you challenge yourself each week.
WHAT IS NEXT?
If this is your first time reading one of our posts, we create kettlebell workouts in collaboration with kettlebell experts which are designed to give you maximal results and not take up much of your time. We send these to your in box automatically every week! We recommend you read more about receiving a quick, free, dynamic kettlebell workout every week you can click below.
Also, we recommend you subscribe to our posts so you can be notified when we publish another set of movements. Additionally, you can be notified when we publish new articles about specific kettlebell movements or techniques as well as niche pieces like this designed for specific training.
ABOUT BILL ESCH
Thanks to Bill Esch for putting this great complex together for us. We recommend following him on Instagram (@kettlebellwarrior) for more great workouts and advice. Additionally, you can read more about Bill and the trainin he offers in person and online at www.BillEsch.com
Kettlebell Kings has the most highly & frequently reviewed kettlebells in the world. We have free shipping in the US & Canada (www.kettlebellkings.com), Europe (www.kettlebellkings.eu) and Australia (www.kettlebellkings.com.au). Check out our 4,000 reviews for quality and customer service here!
