Kettlebell Complex

The Kettlebell Complex is arguably the fastest way to strip off unwanted body fat ASAP with minimal time investment and a unique way to build lean muscle, especially in the upper body – traps, shoulders, arms, and forearms.

In fact, I practically wrote “the book” on it – Kettlebell Muscle, back in 2010.

And I was tagged with the moniker, “Captain Complex” by Pavel Tsatsouline, back at an RKC kettlebell certification in Budapest, Hungary, in 2009, where we used complexes to reduce the kettlebell technique learning curve and mitigate the need for translators.

The kettlebell complex it seems, speaks a universal language.

Before we go any further, we should probably define a Complex, because it’s been bastardized over the last decade or so.

What Is A Kettlebell Complex?

Complex: A series of compound exercises performed sequentially with the same weight (kettlebell) and without rest. All the reps for one exercise are completed before moving on to the next exercise in the sequence.

Here’s an example

Swing x 5

Clean x 5

Press x 5

A kettlebell complex then is a complex performed using a kettlebell. Or two kettlebells.

Let’s not confuse this with a “Chain,” which is similar.

Chain: A series of compound exercises performed sequentially with the same kettlebell in which each exercise is preformed once before the sequence is started again. Each time the sequence is performed is considered one repetition.

Here’s an example:

(Swing + Clean + Press) x 5

Rutgers University, where I first learned about Complexes

I first learned about complexes as a greenhorn college strength & conditioning coach in 1997 at Rutgers University.

Someone had left a Muscle & Fitness magazine on my desk and I perused it during one of my breaks between teams. In it, I found an article by Romanian Strength Coach Emeritus, Istvan “Steve” Javorek on barbell complexes.

They were very similar to the warm ups I was introduced to as an Olympic Weightlifter back in 1995, but I’d never thought of them for anything past the warm up.

This opened a whole new world to me and I immediately tried Javorek Barbell Complex #1 with several of the guys on the wrestling team. They of course immediately loved them. 

And I’ve been using them in some way shape or form, either with dumbbells or kettlebells with my clients, or kettlebells and barbells with myself.

Designing Your Own Kettlebell Complex?

How do you design your own kettlebell complex to achieve your goals?

First, determine what your goal is: Build muscle, lose fat, improve conditioning, LGN (Look Good Nekkid)… yes…

Second, determine your resources.

How many kettlebells do you have? 

What sizes are they? Light? Medium? Heavy?

How many of the kettlebell exercises can you do safely with them? 

One? Some? Most? All?

Third, how much time do you have to train or workout each week?

1… 2… 3 hours? More? 

This will determine how many complexes you should do a week and for how long. I always advise erring on the side of caution and going easy at first.

Fourth, assess your strengths and weaknesses.

For most people, the upper body pressing muscles are the weakest link in the complex. So build yours around the kettlebell press.

Can you squat? 

If not, don’t include the kettlebell front squat. 

Stick to the ballistics – the kettlebell swing, clean, and snatch.

How’s your conditioning?

If it’s subpar, then you should start with fewer exercises in your complex – 3 is a good number.

And use longer rests between sets.

If it’s stellar? Use up to 6 exercises. And use shorter rests between sets.