Kettlebells are one of my favorite “unconventional” training tools for their brutality and rugged nature. They are BEASTS and will turn ordinary men into modern warriors. They may be gaining popularity 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 doing complexes of 3, 4, 5, or sometimes more movements in a row without lowering the kettlebell (or bells). The total time under tension with these extended sets is enormous and shocks the body to shed body fat and increase muscle mass. And cardio? Forget this. You haven’t felt your lungs scream that much before until you’ve been through 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 careful, people may start to wonder why it looks like you have 2 boa constrictors running down your back when you have erectors spinae and your upper back muscles start to show through your shirt.
So here is a simple double kettlebell complex that consists of 6 movements in a row without lowering the weights.
1.clean kettlebell x 8
2 front squats with boiled weights x 8
3.Boiled Weight Push Presses x 8
4 reverse lunges with boiled weights x 8
5.Inclined kettlebell over rows x 8
6.Two swings with marijuana weights x 8
Repeat for a total of 3-5 rounds and you have a complete workout that will get you in shape for anything other than fighting a gorilla!
