Advanced Complexes

This is truly the big leagues here, folks. The volumes are very high so even a very light weight will result in quite a bit of work being accomplished each and every set. Hopefully you have worked your way up to these killer complexes and now can perform them using the weekly progression shown on the opposite page.

I find kettlebells to be exceptional for training aerobic and anaerobic energy systems concurrently. The basic lifts such as clean and jerk and snatch are full-body, multiplanar movements performed while on your feet, so in addition to working the entire neuromuscular and cardiorespiratory systems, they teach valuable athletic skills.

Steve Cotter, Director, International Kettlebells & Fitness Federation,




jump shrug

Hang snatch

High pull

Squat clean

Squat and press hybrid

Clean and push press hybrid

Push press


Hang snatch

Pushup and core row hybrid

Front squat

Overhead squat

Weighted burpee

Romanian dead lift

Plyo pushups

The barbell complex above is the one I was contemplating in the opening of this chapter. Using 90 pounds of load and performing a set of 10 repetitions results in over 7,000 pounds of work per set. Folks, that's over THREE TONS of work being done in around 2 minutes! If this type of work doesn't cause some of the greatest metabolic disturbance ever, I don't know what would.




High pull

Curl-lunge-press hybrid

Alternating swing

Drop lunge

Romanian deadlift

Clean and press (each arm)

Good morning

Bent-over row

Windmill (each arm)

Ab rollout

Jump squat

Overhead squat (each arm)

Getting Started With Dumbbells

Getting Started With Dumbbells

The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.

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