Kettlebell Complexes
Six weeks of chains: clean, press, squat, swing — no rest until the round is done. Three days, one bell.
- Weeks
- 2 6 weeks · with a trainer
- Days a week
- 3
- Level
- Intermediate
- Gear
- One kettlebell you can press for eight, and floor space. A lighter one for the first week helps.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 The Long Chain
- Kettlebell Dead Clean 4 × 5 each
- One-Arm Kettlebell Press 4 × 5 each
- Goblet Squat 4 × 5
- One-Arm Kettlebell Swing 4 × 10 each
One round is all four in order on one side, then all four on the other. The bell does not touch the floor inside a round.
Day 2 The Push Chain
- One-Arm Kettlebell Swing 4 × 10 each
- Kettlebell Push Press 4 × 5 each
- One-Arm Kettlebell Row 4 × 5 each
- Goblet Squat 4 × 10
Same rule: one round is all four on one side, then the other side. Rest between rounds, never inside one.
Day 3 The Short Chain
- Kettlebell Dead Clean 6 × 3 each
- Kettlebell Push Press 6 × 3 each
- One-Arm Kettlebell Swing 6 × 10 each
Short chains, more of them. Clean, press, swing — one side, then the other, then rest.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build with a trainer
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
Get all 6 weeks free with a trainer.
Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.