Kettlebell complexes and flows are overrated.
Complexes are okay in 2 scenarios:
1. As a metabolic conditioning finisher at the end of a session.
2. As a quick (10-15 minutes), active rest HIIT/metabolic conditioning workout on "rest" days.
Kettlebell flows are utterly pointless.
You're better off going for a walk.
Kettlebell complexes are when you string together a series of exercises without setting the bell down.
This leads to 2 problems:
1. The bell is only heavy enough to be muscularly challenging for 1 of the selected exercises.
2. Your lungs fatigue and become the limiting factor instead of your muscles.
This means complexes look cool and get you sweaty and tired, but don't, otherwise, serve much of a purpose. For these reasons, plan them as a conditioning phase of training – where strength, muscle, and power output aren't expected to be high. This is why I recommend doing complexes at the end of a session or as an active rest option on rest days.
Still, I, personally, would rather you separate the exercises by putting the weights down and resting for a short while before moving on to the next exercise, in "strength circuit" fashion.
I actually love doing quick, 10-15 minute strength circuits and EMOMs (every minute on the minute) on active rest days.
For EMOM training, I'll pick 1-2 exercises and alternate between them every minute on the minute. This stimulates the muscles via increased density and volume while also getting the heart rate up. It's good conditioning (hard cardio) work with a bonus of some decent – albeit, sub-optimal – hypertrophy training. It's perfect at the end of workouts or as a short active rest, daily movement practice. I especially like to utilize EMOMs with bodyweight exercises and kettlebell ballistic (swing, clean, snatch, jerk) exercises.
For strength circuits, I'll do 3-4 exercises and alternate through them in circuit fashion, but resting 30-60 seconds between exercises. This is like complex training, except the bells get set down on the ground between exercises and I select weights and/or rep targets that are appropriate for the different exercises. Strength circuits are more effective for strength, hypertrophy, power, and skill development than complexes. So throw away your complexes and do circuits instead.
Again, I usually do these strength circuits either in AMRAP format, built into my training program, or I'll use them for 10-15 minutes as an active rest workout. If using strength circuits as part of an active rest day, keep the weights lighter and stay away from failure. Focus on skill development and just getting some decent movement done on rest days.
I'm a big fan of both EMOMs and Strength Circuits – especially when planned appropriately.
I'm not a fan of kettlebell complexes, but they can have their place in certain situations like when used as a finisher.
Don't even get me started on kettlebell flows.
For the bulk of your kettlebell training, you should be focused on directly working towards:
1. Strength
2. Hypertrophy
3. Power
4. Conditioning
You shouldn't try to do all 4 at the same time in the same set, though. You can probably accomplish 2 of those goals in a single set or exercise. You could easily accomplish all 4 throughout a training session, and especially throughout the course of a training program.
If you want to pair exercises together, use supersets or strength circuits. You'll still get some conditioning benefits but with far better strength, hypertrophy, skill development, or power benefits (depending on the exercises and rep ranges) than you would using flows or complexes.
If you want to build muscle and really improve your body composition with kettlebells, don't re-invent the wheel.
Do straight sets, super sets, or circuits (aka, giant sets) with 2-5 sets per exercise and 5-10 reps per set (give or take. 3-15 reps is the more broad, general range).
Take each set relatively close to failure (0-4 reps from failure is probably good).
Here's a good 4 day routine that'll get you stronger and more muscular, while also improving your conditioning/endurance a little. But the focus of this following plan is strength and muscle building.
Focusing on building muscle and strength is also the best way to lose body fat, when paired with an appropriate calorie deficit and protein intake. So don't drink the cool aid bogus that complexes are some 'hack' for fat loss. They're actually less efficient for fat loss because they are ineffective for building serious muscle mass. More muscle mass requires more calories – therefore increasing your daily energy expenditure and making it easier to eat in a calorie deficit and, in turn, lose body fat. Focusing on strength training will also ensure you're building muscle mass while losing body fat, making you appear EVEN more lean! Win-win. Follow the program below for at least 12 weeks.
Upper A
Ex 1: pullups-3x5-10
Ex 2: kettlebell clean & press-3x5-10
Ex 3: pushups-3x10-20
Ex 4: incline dumbbell curls-3x6-12
Ex 5: overhead tricep extensions-3x10-20
Lower A
Ex 1: Bulgarian split squats-3x5-10
Ex 2: single leg RDL-3x6-12
Ex 3: leg curl variation-3x10-20
Ex 4: kettlebell swing (1 hand, 2 hand, or 1 hand dead stop), snatch, or half snatch (alternate each session if desired)-3x5-10
Ex 5: offset calf raise-3x10-20
Upper B
Ex 1: single arm row-3x6-12
Ex 2: pushup variation-3x10-20
Ex 3: upright row or military press-3x10-20; 3x5-10 if military press
Ex 4: concentration curls-3x6-12
Ex 5: skull crushers-3x10-20
Lower B
Ex 1: kettlebell front squats (or goblet squat)-3x5-10
Ex 2: staggered stance (B stance) RDL-3x6-12
Ex 3: reverse lunges (1 side at a time)-3x5-10
Ex 4: kettlebell swing (1 hand, 2 hand, or 1 hand dead stop), snatch, or half snatch (alternate each session if desired)-3x5-10
Ex 5: offset calf raise-3x10-20
(Do any bicep curl and tricep extension variation you want. You could also do chest press or floor press variations instead of pushups. These exercises I listed are just examples).
If you're short on time, energy, or just struggle to recover – do 2 sets per exercise instead of 3 sets.
Feel free to do short 10-15 minutes complex or EMOM workouts on 1-3 rest days per week. That's what I like to do.
Comentários