3 Kettlebell Complexes For Faster Fat Loss

 

By PAT FLYNN

A kettlebell complex is a series of movements performed back-to-back with little to no rest in between. Their primary function is to serve as a form of metabolic conditioning, to tax multiple muscle groups and energy systems simultaneously, and to keep the system as a whole (heart, lungs, kidneys, etc.) under a prolonged period of stress.

The intensity of such workouts is fierce and unpleasant, but brief, like the kick from a mule, and when it is over, you are likely to feel a little wobbly, and to garble your words, I mean, shout obscenities. Yes, that is where you will find relief. It is indecent, but effective. These workouts will build character. And character is what you want, because character is what more or less makes a person interesting.

The kettlebell complex is a muscle-maker, a strength-builder, and a body fat-reducer all in one. The benefits are plain, but enormous. The complex surges growth hormone and virility, the calorie burn is massive and prolonged and the whole affair is remarkably efficient. It's a matter of individual expediency — the intersection between effectiveness (doing the right things) and efficiency (doing things right).

The following is a selection of my very best kettlebell complexes:

1. The Great Destroyer (double bell)
Before you begin this workout, it would be a wise provision to square away your debts with the universe, to make a list of all you've harmed and make amends with them.

The Workout:
* 10 x double swing
* 10 x double snatch* 10 x double front squat* 10 x double clean and press* 10 x push up* 10 x bent over row

Perform each exercise, back-to-back, with no rest in between. Run 3 rounds.

Recommended weight: Males use 2 x 16kg or 2 x 20kg kettlebells; females use 2 x 8kg or 2 x 12kg kettlebells

2. Armor Building (double bell)
This sequence was created by my friend Dan John, a wholesome gentleman, and strength coach of some repute. The idea of "armor building," as Dan will tell you, is not so much about building muscle, but hardening it, toughening it.

The reps are low and the movements simple, so go heavy and you will see what he means.

The Workout:
* 2 x double clean
* 1 x double military press* 3 x double front squat

Again, no rest between exercises. Run as many quality rounds as you can in fifteen minutes.

Recommend weight: Males use AT LEAST 2x24k kettlebells; females use at least 2x16kg kettlebells

3. Armor Building with Snatches

A simple variation on the last complexes, for those seeking an additional challenge, adding a set of snatches on the end.

The Workout:
* 2 x double clean
* 1 x double military press* 3 x double front squat* 5 x snatch (left + right)

Perform the armor building complex, then, immediately, go into a set of single arm snatches for an additional metabolic effect. Run as many quality rounds as you can in 15 minutes.

 

I hope you take these complexes, use them, and get awesome results. But I have forgotten -- nearly forgotten, I mean -- to tell you HOW to use them. The best thing to do, starting out, is to use them as “finishers." That is, a way to end your training sessions with a metabolic bang.

And please, apply these complexes judiciously. Less is more. One-to-three times per week, on top of a solid strength program, should be enough. Really, think of these complexes as the bourbon to the sauce of your training program. A little bourbon goes a long way, but a little too much, and you risk of ruining the sauce.

-Pat

Pat Flynn is an author, blogger, fitness minimalist, 7th degree blackbelt and founder of www.ChroniclesOfStrength.com, a blog on fitness minimalism. He is also chief contributor to The Chronicles Of Strength Inner Circle -- a monthly newsletter and author of "Paleo Workouts for Dummies" and "Fast Diets for Dummies" (Wiley, 2013).