Man gripping two kettlebells

This Full Body Kettlebell Complex Will Push Your Limits

Find yourself constantly strapped for time? Between work, working out, dinner, and family time, the day is gone. We can’t solve all of your time management problems, but we can give you a sliver of precious time back with this efficient workout. More can be achieved with less, and this kettlebell complex will not leave you searching for more.

Former D1 athlete and National Arena League star wide receiver, Matt Tralli, shared his grueling kettlebell complex—defined as a series of exercises performed with just one piece of equipment, done back-to-back with no rest between movements—that hits major muscle groups and taxes the cardiovascular system to leave you completely spent.

Why Complexes Work

Complexes are a type of training that involves one piece of equipment, one amount of weight, and one space. Regardless of if you’re working with a barbell, dumbbells, or in this case kettlebells, you don’t set the weight down until the complex is complete.

Unlike traditional single-set exercises, the goal of a complex is to work to entire system fatigue. Here, the deadlifts hit the posterior chain and core, high pulls work the upper back and shoulders, and the clean variations will involve nearly every muscle in your body. The result: greater volume, greater muscle stimulation, and greater metabolic demand.

How To Do It

For this four-round sequence, you’ll use two kettlebells to perform ten reps of each Deadlift, High Pull, Clean, and Clean Squat and Press. You’ll have to use a lighter load to get through the bulk of the work, so pick a medium weight—something that will challenge you, leaving you to question those last few reps—but allow you to maintain proper form.

Once you’ve completed a round, rest for 60 seconds then hit it all again.

If you’re short on time, a few rounds of this brutal workout will leave you huffing, puffing, and without a doubt about the effectiveness of a quick complex.