Do you have a complex? Or wait…was it a chain. Find out what the difference is to boost your training. Great post.
#Repost @hmg_fitness
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A great way to train with kettlebells is to use chains and complexes.

A complex is a series of exercises performed in a sequence using the same weight and without rest. All the reps for one exercise are completed before moving on to the next exercise in the sequence.
Here’s an example:
Kettlebell Clean x5
Kettlebell Press x5
Kettlebell Squat x5
A chain is a series of exercises performed in a sequence where each exercise is completed once before the sequence is started again for the specified number of reps.
Here’s an example:
Clean + Press + Squat x5

How do they affect the body differently?

A complex builds more local fatigue due to completing all reps of one exercise before moving to the next.

This means your overall work is limited by your weakest exercise and will determine what weight you use.

A chain spreads the fatigue more over the whole body and can allow you to do more work overall due to having a brief rest between exercises since you are only doing one rep at a time.
You can even do a chain in a complex.
Clean + Press x5
Squat x5

There are endless possibilities with exercise selection and rep schemes, and some can get real nasty.

This style of training is also time efficient allowing a lot of work in a short amount of time.

We recently had a member @classicnewman complete a 6 week program using one complex 3 days per week with 24kg bells.
He lost over 4 total inches and actually gained almost 3 pounds on the scale. He also was able to press 2x24kg bells for 20 reps! AND he did nothing to change his diet.
Complexes can be very intense and powerful. If you have never done these, start small and don’t bite off more than you can chew.
We use complexes and chains often in our training.

If you’d like to learn, we can show you how.
#kettlebell #strengthtraining #birminghamalabama #fitness #StrongFirst #fatloss #buildmuscle #alabama #kettlebelltraining #kettlebelltips #kettlebellexercises #strengthcoach @jodybeasley