In this video I will show you why using kettlebell complexes and chains are so much more efficient than most traditional workouts.
1. Why you should incorporate complexes and chains into your kettlebell training
2. What's the difference between a complex and a chain
3. How to put it all together
4. Please leave a comment if you have questions
Kettlebell training is extremely effective at producing results for a variety of reasons. One reason is due to the efficiency of using kettlebell complexes and chains for your workout.
A kettlebell complex is when you string together a series of exercises without resting and putting the kettlebell down. You can do this with one or even two kettlebells, which will double your load and make you work even harder.
For example, you can perform a kettlebell clean, front squat and press as a complex. You would do 5 cleans first, then 5 front squats, then 5 presses, switch hands and repeat. Your first set would consist of 30 reps done in less than 2 minutes, quite a lot of work when you think about it.
If you did 3 sets, then you would have completed 90 reps in probably 10 minutes or less. If you did 5 sets, then you would have completed 150 reps possibly in 20 minutes or less depending on how much rest you take.
A kettlebell chain is another series of exercises done without resting much like a complex. The difference is that you would perform 1 rep of exercise A, 1 rep of exercise B, and 1 rep of exercise C to equal 1 whole repetition.
For example, you can do 1 kettlebell clean, then 1 reverse lunge, then 1 half-kneeling press, stand, repeat 5 times and then switch hands. That would be 3 exercises x 5 reps = 15 reps per side for a total of 30 reps in your first set. Again, if you did 5 sets, then you would have done 150 reps in a very short amount of time.
Why spend an hour doing what you could potentially do in 30 minutes?
If you're new to kettlebell training, then take some time learning the proper the technique and you'll be amazed at the variety of kettlebell exercises and combinations you can make.
Please comment below if you have any questions or click here to learn more. www.rjkettlebell.com