This is a single kettlebell complex that I came up with for
doing at the end of a squat/ leg day workout. It’s good for adding in a little
bit of extra training volume, evening out any imbalances that exist between your
legs/hips, working on core stability and anti-rotation and getting in some
conditioning work. Always exercise control over the kettlebell, but perform
each exercise at a fast pace. If you find this complex easy, it probably means
you’re not using a heavy enough kettlebell or you’re performing the exercises
too slowly.
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| Source: Shahtraining.com |
Rest for 45 seconds between each exercise
1.
One-handed OH Walking Lunge 12
steps holding KB in RIGHT hand
2.
One-handed OH Walking Lunge 12
steps holding KB in LEFT hand
3.
One-handed KB Squat 8 squats, KB held in racked position
in RIGHT hand
4.
One-handed KB Squat 8 squats, KB held in racked
position in LEFT hand
5.
One-handed KB Swing 15
swings holding KB in RIGHT hand
6.
One-handed KB Swing 15 swings holding KB in
LEFT hand
*Note: OH stands for overhead, KB stands for kettlebell
If you're looking to make this complex more difficult, I
would recommend either lowering the rest period to 30 seconds or completing
each exercise for both hands before resting (i.e. performing the one-handed
squat holding the KB in the RIGHT hand for 12 reps, performing the one-handed
KB squat holding the KB in the LEFT hand for 12 reps and then rest for 45 seconds).
