As a kettlebell instructor, I love performing kettlebell complexes and chains. I also enjoy putting my clients through complexes and chains—though they may not love them as much as I do.
Complexes and chains allow you to string several movements together without putting the kettlebell down. Complexes and chains create a very time efficient, heart-pumping workout that hits many different movement patterns. Not only do we train several different movement patterns, but we are also able to explore the “time under tension” concept. The more time we spend holding tension, the stronger we become.
Gus Petersen’s Viking Salute Chain:
- Snatch x 1
- Overhead Lunge x 1
- ½ Kneeling Press x 1
- Overhead Lunge back to standing x 1
If you have not read the RKC Book of Strength and Conditioning, I highly recommend you pick it up. It contains some really great programs and workouts that will spice up your training.
Gus Petersen’s “Viking Salute Workout” is great for intermediate to advanced kettlebell practitioners, but what about beginners?
My variation may work very well for those new to kettlebells, or instructors working with beginner clients. Instead of performing a snatch to start the chain, we begin with a clean.
Here’s the Clean Viking Salute chain:
- Clean x 1
- Rack Lunge x 1
- ½ Kneeling Press x 1
- Rack Lunge back to standing x 1
I have used this chain successfully with individual clients and classes alike. With this chain, we explore a pull, hinge, lunge and vertical push all within one workout. I usually have my clients perform 5 reps on each side and anywhere from 3-5 sets in a training session.
Feel free to get creative with this chain and turn it into a complex or even add some rack carries. Give this workout a whirl and let me know what you think.
Ryan Jankowitz, RKC-II Instructor, CK-FMS, is a life-long athlete who can’t imagine sitting behind a desk. He enjoys sharing his passion for fitness and spreading the RKC knowledge. Ryan operates a remote fitness coaching service and is available for private kettlebell workshops as well. You can reach him at email@example.com or through his website rjkettlebell.com. He also works with clients and teaches kettlebell classes at Fitness on the Run in Alexandria, Virginia. If you’re in the area, visit fitnessontherun.net and come swing some bells with Ryan.