Double Kettlebell Complex – “You Don’t Know Squat, 2.0”

This double kettlebell complex is based around the double kettlebell front squat, a notorious abdominal punisher, and lung squeezer.

This is a great double kettlebell complex that will demand your attention leaving no muscle unused when done for maximum rounds and minimal rest: Abs, legs, hips, upper back, shoulders, arms, and hands.

It’s a great kettlebell workout for stimulating fat loss because the front squat restricts the movement of your ribcage, preventing you from taking a full breath. This of course limits your oxygen and the amount of air you can consume.

Well-designed kettlebell complex workouts can take as little as 10 to 15 minutes a day, depending on the double kettlebell exercises you use, the reps per set, and the number of sets in each session you do.

Here are the details of today’s double kettlebell complex workout:

(Make sure you’re using a 10 rep max for your double kettlebell snatch.)

  • Double Kettlebell Front Squat x3
  • Double Kettlebell Swing x3
  • Double Kettlebell Front Squat x3
  • Double Kettlebell Clean x3
  • [+] Men: 16kg-24kg
  • [+] Women: 8kg-16kg
  • [+] Sets/Rounds: 3 to 5
  • [+] Rest: Beginner – As necessary; Advanced – W:R=1:2*
  • *Work: Rest = 1:2 means time yourself performing this double kettlebell complex. Then rest twice as long. Example: It takes you 1 minute to perform. Rest 2 minutes before doing another set.