I think it’s pretty clear that the kettlebell is one of my favorite pieces of equipment to use in the gym, and even out of the gym. The versatility is truly awesome. Although kettlbell swings are a very useful exercise, it’s fun to add some other moves into the mix to jazz it up. This kettlebell complex will push you to the max, but always leave you coming back for more. It’s an extremely effective metcon and worth a try!
I call this one “Thirst” for two reasons. One, you’re really going to want to have some water handy. And two, once you’ve done it, you’re always thirsty to come back and crush your previous time.
Here’s how you do it.
Set a timer for 20 minutes.
Pick a weight that is challenging, but still allows you to perform each movement properly.
Begin with the kettlebell on the ground in your right hand.
Perform 6 kettlebell hang cleans.
Perform 6 kettlebell front squats.
Perform 6 kettlebell swings.
Perform six kettlebell rows.
Perform six kettlebell deadlifts.
Rest and then repeat using your left hand.
Continue to alternate back and forth and see how many rounds you can make it before your 20 minute timer goes off. I make it a point to keep track of how many rounds I complete, and try to improve each time I revisit the exercise. Also, if you’re not sweating and breathing extremely heavy, you’re not using a heavy enough kettlebell. I love the challenge of beating my last time. Am I willing to push myself past where I was able to go the time before? Are you?
Do you love the kettlebell too? Try these!