In this blog, I’ll show you various kettlebell complexes, from beginner to advanced level and from single to double kettlebells.
These kettlebell complexes will help you build strength, agility, endurance, mobility, and muscle mass.1 Jaiswal PR, Ramteke SU, Shedge S. Enhancing Athletic Performance: A Comprehensive Review on Kettlebell Training. Cureus. 2024 Feb 3;16(2):e53497. doi: 10.7759/cureus.53497. PMID: 38440022; PMCID: PMC10910645.
Explore this blog and save the complexes that suit your fitness level and goal.
Full Body Kettlebell Complexes for Strength
Building strength using the kettlebell complexes is simple. Pick a kettlebell heavy enough to challenge strength (I recommend 70-80% of your max for a given lift) but light enough to maintain proper form throughout the complex.
Complex 1 – BOSS
- 6-8 Bent-over Rows (B)
- 4-6 Overhead Press (O)
- 6-8 Squats (S)
- 5-6 Sit-ups (S)
- Rest for 1-2 minutes and repeat 3-5 times.
You can do this complex with either a single or dual kettlebell. If you do it with a single kettlebell, perform an equal number of reps on each side.
This kettlebell complex is designed to hit the entire body, from the back and shoulders to the abs and legs.
Complex 2 – SFRC
- 8-10 Goblet Squats
- 10 Single-Arm Floor Presses (5 reps per side)
- 10-12 Single-Arm Row (5-6 reps per side)
- 10-12 Kettlebell Cleans (5-6 reps per side)
- Rest for 2-3 minutes and repeat 3-5 times.
This kettlebell complex includes one push, one pull, one leg, and a functional exercise. The different variations work the full body and build a strong and athletic body.
Complex 3 – SHIRL
- 10-12 Single-Arm Swing (5-6 reps per arm)
- 6-8 High Pulls
- 10-12 Russian Twist (5-6 reps on each side)
- 10-12 Lunges (5-6 reps per side)
- Rest for 2-3 minutes and repeat 3-5 times.
This work is different from the above two complexes. It focuses more on shoulders, abs, and lower body and builds endurance, muscle, and mobility.
You can remember this complex as Shirl, where S stands for swings, H for high pulls, R for Russian Twists, and L for lunges.
Complex 4 – SPOD
- 5 Squats
- 5 Power Cleans
- 5 Overhead Press
- 5 Deadlifts
This is the most balanced kettlebell complex. The deadlift engages the hamstrings, glutes, lower back, and core.
Power clean targeting the posterior chain, traps, and shoulders, and build explosive strength.
The overhead press focuses on the shoulders, triceps, and core, increasing pushing strength, while front squats target the lower body and build strength.
3-4 sets of this complex are enough to build strength, power, and endurance.
Complex 5 – DRIPS
- 5-6 Kettlebell Deadlifts (D)
- 5-6 Renegade Rows on each side (RI)
- 5-6 Deficit Push-ups (P)
- 5-6 Dual Arm Kettlebell Swings (S)
This complex hits the glutes, quads, shoulders, and core. It combines strength (deadlifts and squats) with power (cleans), helping you build maximal strength and power.
Best Kettlebell Complexes for Muscle Building
Complex 6 – Upper Body Strength
- 10 Overhead Press
- 10 Bent-over Rows
- 10 Floor Press
- Rest for 1 minute, then repeat 3-5 times.
This complex hammers the shoulders, back, chest, and arms and helps build upper-body strength and muscle.
It requires little space and a pair of medium-sized kettlebells (typically 10-20 kgs).
From male and female to beginners and experienced, anyone can include this workout in their kettlebell program to develop their upper body.
Complex 7 – Lower Body Strength
- 10 Front Squats
- 10 Lunges
- 10 Romanian Deadlift
- 10 Calf Raises
- Rest for 1 minute, then repeat for the desired times.
Save this complex if you want to build strength, hypertrophy, and balance in the lower body. This workout targets all the key muscles of the lower half, including the quads, hamstrings, glutes, and calves. It’s functional and scalable for all levels.
Complex 8 – Upper Body Mobility
- 10 Windmill (5 reps per side)
- 10 Around the World
- 12 Standing Low to High Chop (6 reps per side)
- 12 Renegade Row (6 reps per side)
- 10 KB Offset Pushup (5 reps per side)
- Rest for 1 minute, then repeat.
This is a single kettlebell complex, particularly designed for improving upper body balance and flexibility.
The Windmill and Around The World improve the hip and shoulder mobility, woodchop engages the obliques, renegade rows target the back and abdominals, and offset push-ups focus on chest and shoulders.
Save this workout if you want to make your upper body strong and functional.
Complex 9 – Lower Body Mobility
- 10 Cossack Squats (5 reps per leg)
- 10 Single Kettlebell Bulgarian Split Squat (5 reps per side)
- 10 Single-leg Kettlebell Deadlifts (5 reps per side)
- 10 Skater Squats (5 reps per leg)
- Rest for 1 minute, then repeat.
This complex trains the legs from the front, side, and back and builds a strong, flexible, and stable lower body.
For example, cosssack squats work on outer quads and adductors, Bulgarian squats work the thighs and glutes, SLDL and skater squats strengthen the entire legs.
Complex 10 – Abdominal Strength
- 10 Sit-ups
- 12 Russian Twists (6 reps per side)
- 10-20 seconds KB Hollow Body Hold
- Rest for 1 minute, then repeat.
This kettlebell complex is designed to help you develop your abdominal muscles. It trains the rectus abdominis and obliques both and builds a solid core.
Complex 11 – Shoulder Strength & Mobility
- 5 Single-arm Swings (right)
- 5 Single-arm Overhead Press (right)
- 10 Kettlebell Halo
- 5 Kettlebell Snatch (right)
- Rest for 1-2 minutes, repeat on the opposite side.
- Complete 3-5 rounds.
This complex focuses more on the shoulder muscles. For example, swings and overhead press work the anterior delts, and Halo and snatch strengthen front, middle, and rear delts. These exercises make the shoulder strong and flexible.
Complex 12 – Chest Focus
- 10-12 Deficit Push-ups
- 10-12 Floor Press
- 8-10 Floor Fly
- 8-10 Bridge Press
- Rest for 1 minute, repeat 2-3 times.
You can build strong pectoral muscles with these chest-focused kettlebell exercises. It also hammers the triceps and anterior delts during deficit push-ups and floor press, and glutes and abs during the bridge press.
However, switching between movements requires picking up/setting down kettlebells.
Complex 13 – Back Focus
- 10 Gorilla Rows
- 10 High Pulls
- 12 Renegade Rows (6 per side)
- Rest for 1 minute, repeat 2-3 times.
This kettlebell complex helps build upper-body strength, core stability, and power. It strengthens shoulders, abs, and especially the back.
Gorilla Rows and Renegade Rows enhance balance and strength while High Pulls add explosive power. The combination of three different movements makes this a powerful complex.
Complex 14 – Arm Strength
- 12 Biceps Curls (6 per side)
- 12 Overhead Triceps Extensions
- 10 Wrist Curls (5 reps per arm)
- 10 Crush Grip Push-ups
- Rest for 1 minute, repeat 2-3 times.
This complex involves the kettlebell exercises that hammer the biceps, triceps, and forearms and build strong and toned arms. Save this workout if you want an arm-strengthening kettlebell complex.
Complex 15 – KB Complex for Mobility
- 5 Single Leg Deadlift (right leg)
- 5 Kettlebell Windmill (right side)
- 3 Turkish Get-Up (right side)
- 5 Pistol Squat or Archer Squats (right leg)
- Rest for 1-2 minutes, then repeat on the left side.
You need just one light to medium sized kettlebell (5 to 10 kg) to perform this exercise.
This complex is primarily designed for improving full-body balance and stability.
It works from quads, hamstrings, and glutes to shoulders, arms, and abdominals.
If you have been exercising for a while and want to enhance your full-body strength and mobility, save this workout.
Kettlebell Complexes for Endurance
Complex 16 – Powerhouse
This kettlebell complex builds full-body strength, power, and endurance. It targets legs (squats), back (rows), shoulders (cleans and presses), and core efficiently, making it perfect for functional fitness.
If your goal is to build muscle and strength and burn calories and fat, this can be extremely helpful.
Complex 17 – SOS
- 5 Swings (right arm)
- 5 Overhead Press (right arm)
- 5 Squats (right side)
- 5 Swings (left arm)
- 5 Overhead Press (left arm)
- 5 Squats (left side)
- Rest for 60-90 seconds. Aim for 3-5 rounds.
This is a short but intense kettlebell complex. The swings engage the shoulders, glutes, and hamstrings, the overhead press strengthens shoulders and develops pushing strength, and squats reinforce the lower body. These three exercises build stamina and strengthen the full body.
Complex 18 – SLEDGE
- 6 Swings
- 6 Snatches
- 6 Lunges
- 6 Gorilla Rows
- Aim for 3-4 rounds
This is a full-body high-intensity kettlebell complex. It develops strength, power, and endurance and builds athleticism. The faster you do, the more calories your body burns.
Complex 19 – GRIT
- 6-8 Gunslinger
- 6-8 Rows
- 6-8 Thruster
- This is a single kettlebell complex. So, perform 6-8 reps on the right, then on the left.
- Rest for 2 minutes and start again. Aim for 3-4 rounds
It is a simple but effective full-body workout. Gunslinger targets the hips, grip, and shoulder. Rows work the back and biceps, and Thrusters train legs, glutes, shoulders, and core.
Complex 20 – Rumble
- 12 Swings (6 reps per arm)
- 10 Clean & Press (5 reps per side)
- 10 Around The World
- 6 Turkish Get-up (3 reps on each side)
- Perform 3 rounds on each side.
This is the final complex in the list. It is a versatile, easy-to-follow, and functional workout.
Swings and Clean & Press build hip power, shoulder strength, and full-body control.
Around the World and Turkish Get-up are good for improving balance, stability, and muscle coordination.
With this single-arm kettlebell exercise, you can work on each side independently. This helps fix imbalances and recruits stabilizing muscles.
Benefits of Kettlebell Complexes
If you are not sure why you should perform kettlebell complexes, here’s why:
1. Time Saving Approach
Complexes involve performing exercises back to back without leaving the bell. They allow you to work multiple muscle groups in a short period, making them time-efficient and suitable for those with limited time.
2. Build Endurance and Cardiovascular Fitness
The complexes are high-intensity training. They include explosive and strength exercises that require you to push yourself a little harder than your limit. This additional push helps you develop your stamina and enhance aerobic and anaerobic fitness.2 Vancini RL, Andrade MS, Rufo-Tavares W, Zimerer C, Nikolaidis PT, de Lira CAB. Kettlebell Exercise as an Alternative to Improve Aerobic Power and Muscle Strength. J Hum Kinet. 2019 Mar 27;66:5-6. doi: 10.2478/hukin-2018-0062. PMID: 30988835; PMCID: PMC6458586.
3. Strengthen & Sculpt Simultaneously
Kettlebell complexes are fast and intense, helping you build muscle while burning fat simultaneously. They are great for those who want to get lean and get strong at the same time.3 Ramos-Campo DJ, Andreu Caravaca L, Martínez-Rodríguez A, Rubio-Arias JÁ. Effects of Resistance Circuit-Based Training on Body Composition, Strength and Cardiorespiratory Fitness: A Systematic Review and Meta-Analysis. Biology (Basel). 2021 Apr 28;10(5):377. doi: 10.3390/biology10050377. PMID: 33924785; PMCID: PMC8145598.
Frequently Asked Questions (FAQs)
Who can perform kettlebell complexes?
Anyone who wants to build power, endurance, and athleticism and improve physical appearance can perform the kettlebell complexes. I suggest consulting with a professional for those who are not sure whether they should do it, because of something I am unaware of.
How often should I do kettlebell complexes?
1 to 4 times weekly, depending on your fitness level, session duration, and exercise difficulty. For example, beginners can perform 3 sessions of 20 minutes, and experienced athletes can go for 4 sessions of 30-40 minutes per week. Adjust it according to how you feel.
Can kettlebell complexes build muscle?
Yes, but they’re more effective for muscular endurance and conditioning than hypertrophy (muscle growth). For muscle building, I recommend using heavier weights, lower reps (4-6), and longer rest periods (2-3 minutes between rounds).
Are kettlebell complexes good for fat loss?
Barbell complexes are highly effective for fat loss because they get your heart up, burn calories quickly, and engage the whole body. All you have to do is follow a low-calorie meal plan and see your body transformation over time. (Source 4)
How do I progress with kettlebell complexes?
You can use heavy kettlebells, add more reps or rounds, reduce rest time, or include more challenging exercises.
References
- 1Jaiswal PR, Ramteke SU, Shedge S. Enhancing Athletic Performance: A Comprehensive Review on Kettlebell Training. Cureus. 2024 Feb 3;16(2):e53497. doi: 10.7759/cureus.53497. PMID: 38440022; PMCID: PMC10910645.
- 2Vancini RL, Andrade MS, Rufo-Tavares W, Zimerer C, Nikolaidis PT, de Lira CAB. Kettlebell Exercise as an Alternative to Improve Aerobic Power and Muscle Strength. J Hum Kinet. 2019 Mar 27;66:5-6. doi: 10.2478/hukin-2018-0062. PMID: 30988835; PMCID: PMC6458586.
- 3Ramos-Campo DJ, Andreu Caravaca L, Martínez-Rodríguez A, Rubio-Arias JÁ. Effects of Resistance Circuit-Based Training on Body Composition, Strength and Cardiorespiratory Fitness: A Systematic Review and Meta-Analysis. Biology (Basel). 2021 Apr 28;10(5):377. doi: 10.3390/biology10050377. PMID: 33924785; PMCID: PMC8145598.
