Here’s a kettlebell complex that will give you a killer total body workout. It’s 3 exercises in one: the 1 armed kettlebell snatch, squat, and 1 armed shoulder press. It trains almost every muscle in your body especially your legs, shoulders, abs/lower back, and upper back/traps. Even your biceps and triceps get a great workout.
Two other things that makes it a great exercise/workout are that the you don’t need a gym membership to do it and the only equipment you need is a kettlebell.
Who Is This Workout For And How Can You Benefit?
Whether you are a guy or girl, athlete or just getting into fitness, you’ll really benefit from this kettlbell workout. Depending on the number of sets and reps you do it can help you build muscle, get stronger, or lose weight. It’s a great conditioning workout too. I’ll get into the specifics after I teach you how to perform the workout.
Performing The Kettlebell Complex
Listed below are the steps for performing each exercise in this kettlebell complex. I’ve broken each movement into individual segments so they’re easier to understand. When first learning the complex perform each exercise individually with a brief break before you move onto the next exercise. This will help you master each one. Once your technique for every exercise is perfected you can perform them one after another without any rest.
Once you’ve read through the exercise descriptions you should watch the video below to see how it’s performed.
1. Stand with your feet shoulder width apart and hold a kettbell in one hand with your palm facing away from you. The kettlebell should be between your legs.
2. Bend your knees and waist as if you are performing a kettlebell swing. The kettlebell should swing back and between your legs.
3. Once the weight has swung between your legs, pull it forward explosively. Push from your heels onto your toes. Keep your arm straight and extended throughout the movement. You should be on your toes as the kettlebell approaches chest height.
4. Driving with your hips, pull the weight up until your arm is fully extended and you’re holding the kettlebell above your head.
5. The final part of the movement is when the kettlebell flips over your wrist and rests on your forearm.
6. Lower the kettlebell to shoulder height to perform the kettlebell squat segment of this complex.
1. Stand holding a kettlebell at shoulder height. Your feet should still be apart at shoulder width.
2. Perform a squat by bending your knees and moving your but back. Your weight should be over your heels.
3. Continue to squat down until your thighs are parallel with the ground. Your heels should never come off the ground.
4. Return to the standing position. Push up from your heels.
5. You’ll finish in the same position from which you started this portion of the exercise. You’re now ready to perform the 1 armed kettlebell shoulder press.
Kettlebell Shoulder Press
1. Stand with your feet shoulder width apart holding the kettlebell at shoulder height. The kettlebell will rest against the back of your hand.
2. Tighten your abs, breath in and press the kettlebell overhead until your arm is completely extended.
3. Lower the weight back to the starting position of the exercise.
4. Return the weight to the starting position of the kettlebell snatch.
Kettlebell Snatch – Squat – Shoulder Press Complex
Sets And Reps
If conditioning and fat loss are your goals, perform 8-10 reps per exercise for 3-6 complexes. Rest as little as possible between each complex. I recommend starting with 3 minutes between each complex and decreasing the amount you rest between each by 15 seconds every week until you reach 30 seconds. Do it before performing my Bodyweight Exercise Workout 3-4 days a week to really speed up fat loss and get into great shape.
How Many Sets And Reps Should You Do?
When strength and building muscle are your goals I recommend doing 5-8 reps per exercise for 5-8 complexes each workout. Rest 2-3 minutes between each complex. Pair it with our weight gain workout to really pack on muscle.
How Often Can You Do This Kettlebell Workout?
You can perform this complex 3-4 times a week. If you need a little variety, feel free to change the order of the exercises every workout. Make sure you have the complex I describe mastered first. Since this complex takes a lot energy you should do it at the beginning of your workout.