Do you want to build an impressive physique but find yourself short on time?
Kettlebell complexes could be your answer. Many people report that they added size and improved strength exclusively through complexes.
These powerful, efficient sequences combine multiple movements back-to-back using one or two kettlebells, without setting them down until the series is complete.
A famous example is the Armor Building Complex created by Dan John.
It includes the following movements performed with a pair of kettlebells:
- 2 Cleans
- 1 Press
- 3 Front Squats
Why Kettlebell Complexes Work So Well?
A well-designed kettlebell complex can target all your essential movement patterns — pushing, pulling, hinging, and squatting.
In a limited time, you’ll engage major muscle groups, making them an ideal choice for busy days.
By working non-stop, kettlebell complexes increase time under tension, a key factor in building muscle.
They target the whole body and raise your heart rate, sending a powerful signal to build both strength and endurance.
Endless Variety, Lasting Motivation
Kettlebell complexes offer endless ways to mix up your workout, keeping things fun and challenging.
Swap in different moves, add reps, or change up your rest time to keep progressing.
With variety on your side, you’ll stay motivated and avoid boredom.
Consistency is Key
The great thing is, you only need one kettlebell and the commitment to show up regularly — no gym or long training sessions needed.
Even a few sessions a week can lead to noticeable gains in strength and muscle size.
Ready to Take Your Training Further?
If you’re excited to get started, check out the new 15-day kettlebell complex challenge in our training app:
🔗 Kettlebell Craft Training
It includes instructional videos, a training timer, and options for using one or two kettlebells.
Also, you can watch a YouTube video on how to have a complete training session using just two exercises, including a kettlebell complex:
🔗 Quick Kettlebell Workout For Busy People Who Want Results