Kettlebell Complexes

Multi-movement kettlebell exercises performed as continuous sequences. These are standard KB training formats (StrongFirst, Dan John), not improvised combinations. Single-bell only.

Turkish Get-Up

The other half of Simple & Sinister. Moves through supine, bridge, side-lying, half-kneeling, lunge, standing — and back down. A movement screen AND strength exercise. Finds and fixes weak links before they become injuries.

Equipment: kettlebells, full_gym | Reps: 1-3 | Rest: 90s

Regions: Primary: core, hips, upper_anterior, upper_posterior · Secondary: legs_anterior

Coaching Cues

• Start lying on your back, weight locked out directly above your shoulder
• Roll onto your elbow on the same side, then up onto your hand
• Bridge your hips high off the floor, then sweep your back leg through to half-kneeling
• Stand up from the half-kneeling position like a lunge
• Keep your eyes on the bell the entire time — look away and you'll lose control
• Reverse every single step to return to the floor

Common Mistakes

• Losing eye contact with the bell — always watch it
• Bending the loaded arm — it stays locked straight the entire time
• Skipping the hip bridge — this is what creates space to sweep the leg through
• Rushing through transitions — each position should be owned before moving to the next
• Trying to sit up instead of rolling to the elbow first

Kettlebell Clean & Press

In KB culture, this IS one exercise — always paired, never isolated. The clean uses explosive hip power (same motor pattern as the swing) to bring the bell to your shoulder. The press builds overhead stability and anti-extension core strength. Rite of Passage exercise in StrongFirst training.

Equipment: kettlebells | Reps: 5-8 | Rest: 90s

Regions: Primary: hips, legs_posterior, upper_anterior · Secondary: core

Coaching Cues

• Hike the bell back between your legs to start the clean
• Snap your hips to drive the bell up — same power as a swing
• Guide the bell smoothly into the rack position — fist at collarbone, elbow tucked
• Pause briefly in rack — own the position before pressing
• Press straight up to full lockout, then lower back to rack
• Pull the bell back down from rack into the backswing for the next rep

Common Mistakes

• Arm-pulling the clean instead of using hip drive
• Pressing before settling in rack — pause, breathe, then press
• Leaning back on the press — ribs down, core braced
• Bell crashing onto the wrist during the clean — guide it smoothly around
• Holding breath through the whole sequence — breathe in rack, exhale on press

Armor Building Complex

Clean + Press + Front Squat in one continuous flow. A standard KB session format from Dan John — not exotic. Total-body training in 15-20 minutes. Single bell, switch hands each set. The flowing sequence trains movement quality under moderate fatigue — exactly what marathon running demands.

Equipment: kettlebells | Reps: 3-5 | Rest: 90s

Regions: Primary: hips, legs_anterior, upper_anterior · Secondary: core, legs_posterior

Coaching Cues

• Clean the bell to rack position, pause and settle
• Press to full lockout overhead, then lower back to rack
• From rack, sit into a front squat — full depth
• Stand up from the squat. That's one rep.
• Breathe between movements — inhale in rack, exhale on press, breathe at top of squat
• Switch hands each set

Common Mistakes

• Rushing between movements — each position should be owned briefly
• Not settling into the rack before pressing — the pause matters
• Squat depth suffering under fatigue — maintain full range even when tired
• Using too heavy a bell — flow and quality over load
• Losing posture in the front squat — chest up, elbows in

Kettlebell Thruster

Clean into a squat-press in one explosive motion. The squat drives directly into the press with no pause — hip and leg power launches the bell overhead. Efficient full-chain compound that trains total body coordination.

Equipment: kettlebells | Reps: 5-8 | Rest: 90s

Regions: Primary: hips, legs_anterior, upper_anterior · Secondary: core

Coaching Cues

• Clean the bell to rack position
• Squat to full depth with the bell in rack
• Drive explosively out of the squat — the upward momentum carries into the press
• Lock out overhead at the top in one smooth motion
• Lower the bell back to rack for the next rep

Common Mistakes

• Separating the squat and press into two movements — it should be one explosive motion
• Not hitting full squat depth — the deep position is where you load the spring
• Pressing before the hips finish extending — let the legs help
• Losing rack position between reps — settle the bell before squatting again