Kettlebell Kings Blog

Our friend Kelly Manzone from our recently completed, Battle Bells Challenge has created a brand new kettlebell complex for us. Kelly is a great follow on Instagram as she posts lots of kettlebell related movements and exercises as well as other mobility movements. We recommends you follow her at @kellsbells88.

By Kelly Mesko:

Kettlebell Complexes are the perfect way to fit in an efficient and effective workout in a short period of time.  It is also an opportunity to incorporate moves that take the body through all planes of motion like building strength, mobility, stability, flexibility and endurance along the way. As opposed to focusing on just one movement and purpose.

Depending on the combination of exercises; you can create a full-body workout that you can perform solo or add to a standing training program.  Complexes with either single or double bells are a creative way to sequence combinations that require complete concentration and focus, creating that mind muscle connection, yielding results!

This complex is a 15 minute A.M.R.A.P. That means run a timer for 15 minutes and perform as many rounds as possible of the following sequence of exercise. Starting with the Figure 8 and ending with the Split Stance Row, constitutes one round. So, try to go through as many rounds as possible. The video below demonstrates the movements in the sequence they appear. 

How To Perform:
1) Figure 8 to Hold with Reverse Lunge & Press - 10 reps
2) Snatches each arm, 10 reps
3) Hand to Hand Squat, 20 reps
4) Split Stance Row, both arms - 10 reps each

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Kettlebell Complexes, sometimes called Kettlebell Flows are a great addition to kettlebell training. There are a number of reasons to utilize Kettlebell Complexes. Like any kettlebell exercise they are an incredible way to build strength and endurance while burning calories, but one of the things we like most about Kettlebell Complexes is how creative you can be. There are virtually endless combinations you can create to keep your workouts new and exciting. 

Our goal is to put out regular Kettlebell Complexes with some of the Kettlebell Experts we work with.  Our first Kettlebell Complex is created by Bill Esch. Bill has a great Instagram (@kettlebellwarrior) where he publishes workouts and tips as well. 

Like any kettlebell workout, it is very important to make sure you have mastered the individual movements before moving on to a Kettlebell Complex. If you have not mastered some of the basic movements of kettlebells we recommend you have a look at the column on the right which breaks down training movements. Our Weekly Kettlebell Workouts is a a great way to get started in kettlebell workouts if this is your first time reading one of our posts. 

Kettlebell Complex

Warmup for 15 minutes in any way you like to warm up, then perform one round of the following movements followed by 4 minutes of rest. Do 5 rounds total. So do one around, rest four minutes, do another round, rest four minutes, etc. All movements are to be done with two kettlebells.  The movements are:

• 10 Bent Over Rows (demonstrated below, HERE is single arm version)
• 10 Push Ups
• 10 Long Cycle
• 10 Thrusters

Then cool down with stretching. You can click on each movement to see a slowed down demonstration and explanation of how to perform. The video below puts it all together in workout format.

To receive a new Kettlebell Complex in your email inbox each week, click the button below to sign up!

Kettlebell Complexes, sometimes called Kettlebell Flows are a great addition to kettlebell training. There are a number of reasons to utilize Kettlebell Complexes. Like any kettlebell exercise they are an incredible way to build strength and endurance while burning calories, but one of the things we like most about Kettlebell Complexes is how creative you can be. There are virtually endless combinations you can create to keep your workouts new and exciting. 

Our goal is to put out regular Kettlebell Complexes with some of the Kettlebell Experts we work with.  Our first Kettlebell Complex is created by Bill Esch. Bill has a great Instagram (@kettlebellwarrior) where he publishes workouts and tips as well. 

Like any kettlebell workout, it is very important to make sure you have mastered the individual movements before moving on to a Kettlebell Complex. If you have not mastered some of the basic movements of kettlebells we recommend you have a look at the column on the right which breaks down training movements. Our Weekly Kettlebell Workouts is a a great way to get started in kettlebell workouts if this is your first time reading one of our posts. 

Kettlebell Complex

• Single arm row 
• Lunge to squat clean (demonstrated below in video and text below video)
• Sots press 
• Thruster 
• Snatch 
• Snatch to lunge ( do all your reps on one side then repeat on the other)

Then cool down with stretching. You can click on each movement to see a slowed down demonstration and explanation of how to perform. The video below puts it all together in workout format.

To receive a new Kettlebell Complex in your email inbox each week, click the button below to sign up!

Kettlebell Complexes, sometimes called Kettlebell Flows are a great addition to kettlebell training. There are a number of reasons to utilize Kettlebell Complexes. Like any kettlebell exercise they are an incredible way to build strength and endurance while burning calories, but one of the things we like most about Kettlebell Complexes is how creative you can be. There are virtually endless combinations you can create to keep your workouts new and exciting. 

Our goal is to put out regular Kettlebell Complexes with some of the Kettlebell Experts we work with.  Our first Kettlebell Complex is created by Bill Esch. Bill has a great Instagram (@kettlebellwarrior) where he publishes workouts and tips as well. 

Like any kettlebell workout, it is very important to make sure you have mastered the individual movements before moving on to a Kettlebell Complex. If you have not mastered the Snatch, Overhead Squat and Bent Press we recommend doing so before attemping. This will be our first post in our new series which you can subscribe to to get a new Kettlebell Complex in your email inbox every week. If you have not mastered some of the basic movements of kettlebells we recommend you have a look at the column on the right which breaks down training movements. Our Weekly Kettlebell Workouts is a a great way to get started in kettlebell workouts if this is your first time reading one of our posts. 

LIKE WHAT YOU HAVE READ SO FAR? SIGN UP TO BE NOTIFIED ABOUT THIS SERIES BY ENTERING YOUR EMAIL ADDRESS IN THE SIGN UP FORM ON IN THE RIGHT COLUMN. 

This first Kettlebell Comples is a 15 Minute AMRAP. This means, complete as many rounds as possible of the workout below in 15 minutes. 

The Kettlebell Complex:

• 3 Snatches to Overhead Squat 
• 3 Bent Presses 

To receive a new Kettlebell Complex in your email inbox each week, click the button below to sign up!

Kettlebell Kings is excited to work with one of our favorite Instagram kettlebell users @kellsbells88 on a new kettlebell challange! Kelly Manzone is a trainer and has been responsible for some of our most liked and commented reposts on our Kettlebell Kings Instagram account, so when she contacted us about working with her we were really excited to help. Kelly is collaborating on an internet wide kettlebell challenge which you can be a part of and have a chance to win a Kettlebell Kings competition kettlebell!  Kelly describes herself as a 'kettlebell hybrid' because like a lot of folks she learned a certain type of kettlebell training and that over the years as her kettlebell use has grown, she continues exploring new ways to train like kettlebell complexes and kettlebell sport. 

By Kelly Manzone:

Kettlebells have long been my favorite fitness tool for their versatility. I openly admit that I am a Kettlebell Hybrid.  A fusion of hardstyle meets kettlebell flows/complexes meets the grind of training for a 10 minute Kettlebell Sport set  in double long-cycle. When a kettlebell is in my hand; I completely tune out all background noise and tune in to training.

My extensive collection of kettlebells that I have acquired throughout the years has completely taken over my home and car, I often get asked which style and brand of bells I prefer to use. My preference has typically been competition kettlbells for their composition and handle.  My super supportive husband, Giancarlo, surprised me with 2 full sets of Kettlebell Kings (which I had my eyes on for some time) ranging from 12-20 kg as I began my journey into kettlebell sport this past year.  This girl is loving her Kings! One of the best parts of the journey has been the Kettlebell Sport community, it is just downright awesome.

The Concept

The idea of hosting a kettlebell fitness challenge on social media had been brewing in the back of my mind for a while and I finally decided this past month, that it was “go time”. I like the concept of collaboration; so I reached out to my friend John Parker out in California. We have similarities and differences in our lifting styles that I thought would make for a creative collaboration and between our followers, we could get a lot of people involved!

As a trainer, I have always been drawn to unconventional training methods. The kettlebell is a perfectly diverse tool for encouraging movement in all ranges of motion while building strength, mobility, stability and flexibility. The purpose of this challenge is to encourage movement and collaboration; and learn new skills from one another in the form of the Kettlebell Complex (see example below).  Training does not always have to be about a strict structure of exercises, reps and sets, though sometimes it is necessary. In the case of a Kettlebell Complex you can be creative and string together different kettlebell movements one after another to create a workout that is both challenging and new.

Read About The Challenge, Prizes and How To Participate Below!