The kettlebell complex can mean many things. There are dozens of ways to string together kettlebell exercises to improve your strength, conditioning and core stability. One of my favorites, which I will share with you today, is the Swing Burpee Deadlift High Pull.
Make sure you are familiar and comfortable with kettlebells before you try this exercise. Get proficient in each of the movements independently before you put them together in a complex.
There are a couple of ways you can use this complex in your own training. The first way is that you can do 6-8 sets of 10 repetitions as a conditioning circuit on its own. The second way is to do 3-4 sets of 10 repetitions at the end of a strength-training session.
The way the exercise works is you will perform one kettlebell swing, then drop down into the burpee. After that, you will pop back up and perform the deadlift to get you back to standing and then finish off with the high pull. You will then flow right into the next repetition until you’ve completed 10 total.
After the 10 reps, take a 30- to 60-second rest, depending on your fitness level. Then move to the next set until you’ve completed all of your prescribed sets.
Make sure to select a kettlebell that is about two bells lighter than your heaviest swing. You want to be able to move this bell quickly but still be challenged on the weight so that you engage your core and glutes.
Some technique tips:
• On the swing, drive your hips forward with force and tighten your body at the top of the movement.
• When you go down into the burpee, tighten your abs and lock your wrists so there is no movement on the kettlebell.
• When you pop back up into the deadlift, keep your feet wider than your hands so the pressure doesn’t transfer to your knees. Push up through your heels when you stand.
• On the high pull, snap your hips and transfer that weight up with your legs. Your arms are just guiding the weight up. If you feel the movement in your traps and shoulders, try a lighter bell or just snap your hips faster to carry that weight up.
Here’s a quick video of me doing this exercise in my basement after a strength-training session.