Nasty complex with kettlebells for gladiators!

Kettlebells are one of my favorite “unconventional” training tools for their sheer brutality and rugged nature. They are BEASTS and will turn ordinary men into modern day warriors. They may be getting popular now, but kettlebells have been around for centuries… these handled cannonballs are the definition of “old school”!

One of my favorite ways to train with kettlebells is by doing complexes of 3, 4, 5, or sometimes more consecutive movements without releasing the kettlebell (or the bells). The total time under tension with these extended sets is enormous and shakes the body up to shed body fat and gain muscle. and heart? Forget it. You’ve never felt your lungs scream so loud before until you underwent some serious kettlebell training.

Another added benefit of kettlebells is the grip factor…due to the thick handle and ballistic movements, your hands will get VERY strong very quickly. And be warned, people might start to wonder why it looks like you have 2 boa constrictors running down your back when you have erector spinae and your upper back muscles start to show through your t-shirt.

So here is a simple double kettlebell complex consisting of 6 movements performed back to back without lowering the weights.

1. Kettlebell Clean x 8

2. Kettlebell Front Squats x 8

3. Kettlebell Push Presses x 8

4. Kettlebell Reverse Lunges x 8

5. Kettlebell Incline Over Rows x 8

6. Double Kettlebell Swings x 8

Repeat for a total of 3-5 rounds and you’ll have a complete workout that will get you in shape for anything other than fighting a gorilla!