Functional Training Institute

A Beginner Kettlebell Complex for Anyone!

In this video, Dan showcases another great beginner kettlebell complex for those who need something a little less challenging. Featuring five kettlebell exercises, this complex is pure fun and will get you (or your clients) moving. In this complex, you are going to be doing 5 reps on one side before switching over to the other side. We will be covering 5 awesome kettlebell exercises.


Beginner Kettlebell Complex:


Dead Cleans:

You will first complete 5 dead cleans. Unlike the traditional clean, the dead clean is powered by the lower body. It is much more of a squat than a hip hinge.



Kettlebell Rows:

The second movement is the kettlebell row. Try to maintain a neutral spine throughout the motion. Row the kettlebell on a 45 degree angle and keep the hips square.



Reverse Lunges:

Keep the torso upright and the bell tight to the torso. Keep good alignment of the knees and be aware of potential valgus collapse.


Squat Presses:

This explosive full body motion includes both a full squat and an overhead press. Use the upwards momentum of the squat to power the kettlebell overhead. Keep the kettlebell at full lockout at the top before descending into the rack squat.



Kettlebell Snatches:

Explode the kettlebell upwards with a powerful hip drive and keep it strong and stable overhead.


Complete all the exercises on one side and then transition to the next side. Aim for a number or rounds or you can complete as many rounds as possible in a set time period.


If you want to learn more great exercises like this, then register for our Fundamentals of Kettlebells Level 1 and 2 Course with 7 CECs.

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