basics

Complex creation is a delicate art. If not constructed thoughtfully and with a proper understanding of the primary function of the thing itself, you will not have a complex. You will have tapioca. You will be assiduously chugging your way through, sweat beating off your brow, optimistically thinking you’re going to make it, and then, out of nowhere, it hits you with the double snatch and there you are.

I employ kettlebell complexes for the singular function of augmenting metabolic capacity, and I would argue that that is how everyone ought to employ them.

Fatigue is not desired when training strength, as we’ve come to know. But when conditioning yourself, metabolically or otherwise, fatigue is nearly inevitable. To understand this is to know that if we wish to increase the efficient delivery of the metabolic pathways, blah, blah, blah, blah, blah, we must then impose a demand upon them blah, blah, blah, blah, blah , law of adaptation, blah, blah, blah. That is, if we wish to NOT get tired so quickly, then we have to make a habit out of tiring ourselves, from time to time.

And it is here that I admit even Crossfit has gained an elementary understanding. What they have failed to understand, however, is that capacity training does not need to be so complex or cluttered to be effective. There are perilous cracks in the system, you see—the inclusion of high rep Olympic lifting is demonstrative of this, and is in large part why I am naturally hesitant to encourage anyone to partake in a Crossfit WOD, less I have something against them.

So, if fatigue is generally unavoidable with capacity training—which it is—then we ought to construct our complexes from movements that are not of such a high technical skill. But this is not to say from movements that are easy—oh no, no, no.

Let us take the swing for example. It is a relatively low skill movement, is it not? I mean, you throw your hips back and then blast ‘em forward like you’re really getting after something. But would you call this an “easy” movement? I certainly would not—even after all these years I still would not call it an “easy” movement. To this very day the swing still presents me with a considerable metabolic challenge. But, since it is of relatively low skill, proficiency may be maintained well into the higher repetitions. Thus, it makes for a safe and convenient component for complex construction.

The same can be said of all the fundamental kettlebell movements, really. Yes, even the snatch. While the “czar of all kettlebell lifts” may be technically more demanding than the swing, it is still a relatively low-skill movement—particularly when compared to something like the barbell snatch.

This is why I fancy the kettlebell for metabolic training to the extent that I do. The movements are comparatively “low-skill” yet remain “high-demand”, not to mention friendlier on the joints than say kipping pull ups or box jumps (both of which are rubbish for capacity training, if you ask me).

Remember, the objective of metabolic conditioning is simply to keep the system as a whole under a prolonged period of stress (the heart, lungs, kidneys, etc) while cycling through various muscle groups and energy systems. This takes a special kind of conditioning to endure, specifically, it is what Arthur Jones referred to as “the metabolic condition”. This is to say that it takes metabolic conditioning to develop “the metabolic condition”. And what I’m saying is this can be achieved conveniently, cleanly, and safely through kettlebell complex training.

I have over at my website a library of metabolic conditioning complexes. I have even put together a free eBook of 101 of my favorite kettlebell complexes for blasting fat and boosting muscle. If you’re into this sort of thing, you may download it HERE.

But today, I wish to share with you one particularly heinous invention of mine.

Did I say invention? Because I did not mean to. No man is truly original—it is an impossible task, can’t be done. We are, in fact, congenitally incapable of origination, not a singular fleeting thought has ever truly been our own. We are ultimately all a function of our outside influences. Through these outside influences we may then make new associations and connections—if we are so able—and turn out innovation, but never, ever origination. We just can’t do it.

So I hereby concede that this is not my invention, simply my innovation. It is merely the consequence of what results when you enter the bathroom with Enter the Kettlebell in one hand, Dante’s Inferno in the other, and read them both in the very same session.

There are a few prerequisites to this complex. The first of which, is that you must own the technique of the all the collective kettlebell techniques individually. That is, you must have proficiency in each movement by itself before you even think about stringing them together. Actually, that’s pretty much the only prerequisite.

There are also a few rules to this complex. The first is unbreakable, and that, of course, is to maintain safe form at all times. If form starts to go, put the bell down at once and rest for as long as necessary. The second is to maintain consistent form; meaning, as you grow more and more fatigued, you must diligently fight the urge to cheat reps—namely, cutting depth in the swing or the squat. I’d rather you rested and continued on with consistent form when you are able than to push through sloppily and disjointedly. Thirdly, work at a REASONABLE pace. Do NOT make an attempt to squeeze as many reps in per set as possible, as this will only lead to some really crappy movement. The idea here is not to try and set any records, just to keep moving the entire time with good form.

For the average male a 16kg or 20kg kettlebell will do fine. This may seem light, but just take my word on it for now. For the ladies, I’d recommend an 8kg or a 12kg.

The complex is as follows:

The one arm swing (30 seconds left + 30 seconds right)

The high pull (30 seconds left + 30 seconds right)

The clean (30 seconds left + 30 seconds right)

The snatch (30 seconds left + 30 seconds right)

The reverse lunge (30 seconds left + 30 seconds right)

The military press (30 seconds left + 30 seconds right)

The two hand swing (30 seconds)

Four point plank (30 seconds)

The two hand swing (30 seconds)

Four point plank (30 seconds)

Push Up (30 seconds)

Hey, I guess that’s really only eight a half minutes. Go figure.

*The source of this complex at present remains unverified. It is likely that it is not actually from Hell as the author claims.

***

Pat Flynn is the founder of Chronicles of Strength, publisher of the Chronicles of Strength Newsletter, and chief contributor to the Chronicles of Strength Inner Circle – a membership site dedicated to helping others grow strong(er) and get lean(er) through kettlebell training and primal fitness approaches. Pat is also the co-author of the upcoming book tentatively titled Paleo Fitness for Dummies.

But that is not the worst. Pat Flynn is also a certified Russian Kettlebell Challenge instructor, and other things of the sort. He talks mostly on how to chop fat and build muscle through kettlebell complex training.

He has an unrivaled capacity to think hard about himself for hours on end – and when at last he is exhausted of the subject matter, he is then in a condition to watch Matlock.

Kettlebell exercises can be segmented into two general categories: Ballistics and Grinds. The simplest distinction between the two is that Ballistic exercises are for the most part executed very fast, while grinds are slow. A more insightful and accurate distinction would be that ballistics train the practitioner to generate and absorb power in a dynamic fashion, while grinds train the practitioner to generate full-body power (and tension) in a contracted or sustained fashion.

Whichever way that you look at it there is a big distinction between the two types of techniques and the more you understand about the differences the more successful you will be when learning and perfecting them.

“Ballistics” refers to dynamic, explosive, multi-joint exercises such as the Clean, Snatch, Swing, Jerk, etc. These exercises are normally performed within a wide range of motion (or movement pattern) and incorporate a large number of muscles and muscular chains. Ballistic exercises tax not only the muscles but also the heart and lungs – think wind sprints as opposed to a slow comfortable jog. Ballistics challenge your ability to regulate your breathing, monitor your form, and master the “tight-loose-tight” method of body tension. A note about tension: it is not that Ballistics don’t as much tension as Grinds it is that they take a higher level of mastery of the manipulation and application of tension.

“Grinds” refer to slow, controlled pressing, pulling or squatting exercises such as the Military or Overhead Press, Squat, Deadlift, Side and Screw Press, etc. These exercises are distinguished by the need for constant tension on the muscles or muscular chain throughout the execution of the exercise. Grinds require particular attention to whole-body tension and the regulation of sustained power breathing.

grinder_sandwich — Not this kind of grind!

Grinds will challenge your ability to maintain tension, smoothly transition from muscle group to muscle group, and point out inconsistencies and inadequacies in your structure and alignment. In particular Grinds will show any lacking in positional and transitional strength that you might have and help you learn how to manage the feedback from the movement.

A third possible category for Kettlebell techniques could be referred to as “Hybrids” or “Combinations”. They feel a bit like a Ballistic and a bit like a Grind – think Kettlebell Thrusters, Split or Squat Snatch, Split or Squat Jerk, and the Overhead Squat. These exercises accentuate the best and the worst of both the Ballistics and the Grinds.

They are performed within a wide range of motion (or movement pattern), require you to move between maximum tension and maximum relaxation, tax both aerobic and anaerobic thresholds, require smooth transitions from muscle group to muscle group, and develop the ability to transition from sustained strength to dynamic strength in the same exercise. Hybrids are a lot of fun to perform, but you need to be particularly careful that you don’t keep going after fatigue (and oxygen deprivation) has made mince-meat of your form.

The RKC Level I curriculum gives you a solid foundation in both Ballistics and Grinds with the Swing, Clean and Snatch comprising the Ballistics and the Squat, Deadlift, Military or Overhead Press and the Turkish Get-up rounding out the Grinds. With this knowledge in hand an experienced trainer can devise workouts that can take advantage of all three types of exercises. The only caveat is you need to be cautious when sequencing the exercises, paying particular attention to the number of sets or duration of each type that are performed.

A good rule of thumb is to Grind while you’re fresh and do Ballistics while you still have the breath to do them properly. Trying to perform effective grinds after a lung-searing session of ballistics or hybrids may be detrimental to your health. You might toss your lunch, or drop a kettlebell on your head!

***

Michael A. Krivka, Sr., RKC Team Leader is a Washington, DC native who has been involved in Kettlebell training for over a decade and is currently an RKC Team Leader and member of the RKC Board of Advisors under Dragon Door (where he has been listed as one of the top reviewed RKC’s in the world for the last five years… read more here.

basics

The 9-Minute Kettlebell Complex From Hell

Understanding Kettlebell Ballistics and Grinds