Kettlebell Complexes
Six weeks of chains: clean, press, squat, swing — no rest until the round is done. Three days, one bell.
- Weeks
- 3 6 weeks · with a trainer
- Days a week
- 3
- Level
- Intermediate
- Gear
- One kettlebell you can press for eight, and floor space. A lighter one for the first week helps.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 The Long Chain
- Kettlebell Dead Clean 4 × 5 each
- One-Arm Kettlebell Press 4 × 5 each
- Goblet Squat 4 × 5
- One-Arm Kettlebell Swing 4 × 10 each
One round is all four in order on one side, then all four on the other. The bell does not touch the floor inside a round.
Day 2 The Push Chain
- One-Arm Kettlebell Swing 4 × 10 each
- Kettlebell Push Press 4 × 5 each
- One-Arm Kettlebell Row 4 × 5 each
- Goblet Squat 4 × 10
Same rule: one round is all four on one side, then the other side. Rest between rounds, never inside one.
Day 3 The Short Chain
- Kettlebell Dead Clean 6 × 3 each
- Kettlebell Push Press 6 × 3 each
- One-Arm Kettlebell Swing 6 × 10 each
Short chains, more of them. Clean, press, swing — one side, then the other, then rest.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
What it trains
Hamstrings · Shoulders · Quadriceps · Middle back
Questions
How do I add this to my calendar?
Tap Add to my calendar. Pick your days and your first session, then type your name and email. We email you a link. Open it and tap Apple Calendar, Google Calendar or Outlook. For any other app, copy the link. The plan arrives as its own calendar. Each session lands on its date with every set written in the event, so you can read it with no signal.
What do I need?
One kettlebell you can press for eight, and floor space. A lighter one for the first week helps. Train 3 days a week.
What happens when the three weeks end?
You get the first three weeks free. The day after your last session, an event called “Keep going with Kettlebell Complexes” lands in your calendar. No new sessions arrive after it. Get all 6 weeks free with a trainer. Ask your trainer for their physicalfeed page, open it and tap Move my plan here. Your calendar and what you have logged come with you. You can add a coach any time, you don't need to wait the three weeks.
Plans like this one
Get all 6 weeks free with a trainer.
Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.