5 Kettlebell Complexes for Faster Fat Loss

Kettlebell complexes serve as a form of metabolic conditioning, as they tax multiple muscle groups and energy systems. They are usually a series of movements performed with little or no breaks, and they help to keep the body system as a whole under a prolonged period of stress. They help to build strength and have a massive calorie burn. They also create a surge in the growth hormone. Below are 5 kettlebell complexes that you should know about for maximum fat loss.

1. The great destroyer (double bell)

This complex consists of:

  • 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

Do each of these exercises, with no rest, and run about three rounds.

Recommended Operating Weight: Males use 2 x 16kg or 2 x 20kg kettlebells; Females use 2 x 8kg or 2 x 12kg kettlebells.

2. The hellion

This complex consists of:

  • Two Hand Swing
  • One Arm Swing (Left + Right)
  • Single Arm Kettlebell Thruster (Left + Right)
  • Start with two reps of each movement. Then, after your first cycle through, perform four reps of each movement. Continue to ladder up by two reps every cycle until you are performing a total of ten reps of each movement. Descend the ladder in the same fashion.

Recommended Operating Weight: Males use one 16kg or 20kg kettlebell; Females use one 12kg or 16kg kettlebell.

3. Armor building (double bell)

This complex consists of:

  • 2 x double clean
  • 1 x double military press
  • 3 x double front squat

Do each of them, with no rest in between, and run as many rounds as you can.

Recommended Operating Weight: Males use at least 2x24k kettlebells; Females use at least 2x16kg kettlebells.

4. Sequential dismay

This complex consists of:

  • Double Kettlebell Clean x 8 reps
  • Double Kettlebell Front Squat x 5 reps
  • Double Kettlebell Clean x 5 reps
  • Double Kettlebell Front Squat x 3 reps
  • Double Kettlebell Clean x 3 reps
  • Double kettlebell Front Squat x 2 reps
  • Double Kettlebell Clean x 2 reps
  • Double Kettlebell Front Squat x 1 rep

Recommended Operating Weight: Males use a pair of 20kg or 24kg kettlebells; Females use a pair of 12kg or 16kg kettlebells.

5. Armor building with snatches

This complex consists of:

  • 2 x double clean
  • 1 x double military press
  • 3 x double front squat
  • 5 x snatch (left + right)

These workouts make up the armor building complex. Then, you can engage in a set of single arm snatches after performing the armor building, and run as many rounds as you can.

About one to three times in a week is enough, because the lesser you perform them, the more your benefits are in the long run.

 image courtesy of: static1.squarespace.com, livestrong.com, youtube.com, t-nation.com.

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