Kettlebell Complex to Carry
Yes, yes, we all know, I love kettlebells.
Why do I love kettlebells so much and why are they my primary focus?
I think kettlebells are a fantastic training tool and out of all of the training tools that I have used, I’ve seen them produce the best results in clients in terms of improving movement, gaining strength, and body transformation.
In addition, they are a perfect home gym, because they don’t take up much space and you literally only need one to start with.
As a business owner, I focus primarily on kettlebell training because from a business perspective it’s important to hone in on your specialty and focus on your specialty. To be the best at your business, you don’t want to be a “jack-of-all-trades, master-of-none”, you want to be the absolute best at your specialty, whatever that may be.
Given the very long winter we’ve had here in Boston (I’m going on month 6 wearing my long down North Face coat, OVER IT!) and PAINFULLY slow spring warm up we’re having, I’ve been nostalgic for warmer months when I take advantage of the higher temperatures and train outside at park next to my house.
Going back to the reason why kettlebells are a perfect home gym, they are easy to transport to a park or field to train outside. Consider the kettlebell carry to the park or field your loaded carry. You’re welcome.
One of my favorite kettlebell complexes to do in the park is as follows:
A complex or a kettlebell complex (versus a kettlebell chain) is a series of exercises performed in a sequence with the same weight without rest.
Kettlebell Complex to Carry
Grab two of the same size kettlebells (or a single kettlebell if you are not ready to train double kettlebells yet), and take a walk to a park or a field close by.
I like to use double 14kg (~30lbs) kettlebells for this complex.
- Double Kettlebell Swing 5 reps
- Double Kettlebell Clean 5 reps
- Double Kettlebell Press 5 reps
- Double Kettlebell Front Squat 5 reps
Keep the kettlebells racked and then take them for a racked carry. A distance that is challenging, but manageable and isn’t forced so that you can complete 4-5 more rounds of this kettlebell complex to carry.
Apply, lather, rinse repeat… 4-5 more times.
Single Kettlebell Option
If you are not ready to train with double kettlebells yet, then you can do this kettlebell complex with a single kettlebell. Just do all the reps and movements on one side first and then switch to the second side.
- Kettlebell Swing 5 reps right side
- Double Kettlebell Clean 5 reps right side
- Double Kettlebell Press 5 reps right side
- Double Kettlebell Front Squat 5 reps right side
Keep the kettlebell racked and then take it for a racked carry right side. A distance that is challenging, but manageable and isn’t forced so that you can complete 4-5 more rounds of this kettlebell complex to carry.
Repeat everything on the left, including the carry. Then start again on the right side.
5 minutes of continuous snatches with one of your kettlebells, I like to do reps of 10 right 10 left until my timer sounds the gong of 5 minutes completed.
Finisher, Non-Snatch Option:
If you are not ready for snatches just yet then you can do 5 minutes of continuous 1 handed swings, 10 right, 10 left, repeat until the 5 minutes is completed.
I hope that wherever you are it’s warm enough to “enjoy” this kettlebell complex to carry outside.