One Workout Method, Endless Results

on kettlebell complexes and chains

The Big Picture

Anything we do for physical activity is aimed at creating changes in the body. You stress it, and it responds by becoming better at handling that stress.

Lift challenging weights, and you get stronger. Push your limits with running, and you build stamina. Fitness is all about applying the right stress using the right methods, so your body adapts to become stronger, leaner, and fitter.

For example, let’s take a “Couch to 5k” program. Running even 500 meters might feel tough at first, but with progressive overload (increasing the distance gradually), you can build up to running a full 5k in just 45 sessions. This principle of progressive adaptation applies to all fitness goals—whether it’s losing fat, building muscle, or getting stronger.

But what if you want multiple adaptations at once?

The Power of Kettlebell Complexes

Let’s talk about getting stronger. The process is the same: lift a challenging weight, rest, and repeat with slightly heavier weights over time.

But here’s the challenge: strength work is draining. As you get stronger, the stress you put on your system increases, which means recovery becomes longer.

What if you also want to improve endurance, build muscle, and lose fat at the same time? The usual advice is to focus on one goal at a time. But if you’re skilled and strong, there’s a smarter way: complexes.

Invented by Istvan Javorek, complexes allow you to combine strength, endurance, and conditioning into a single workout. Think of it as one tool delivering multiple benefits—but it comes with its own challenges.

What is a Complex?

A complex involves performing a series of movements back-to-back without putting the weight down. Here’s an example:

• 5 Swings

• 5 Cleans

• 5 Presses

• 5 Squats

• 5 Push Presses

You’re moving from one exercise to the next seamlessly. It’s efficient, but it’s also demanding—both physically and mentally.

Here’s why:

1. Skill Matters

You need to master movements like swings, cleans, presses, squats, and push presses. Poor form or lack of skill increases the risk of injury, especially as you fatigue during the last few reps.

2. Strength is Key

If your press is weaker than your squat or swing, the press will limit the weight you can use. This means some movements won’t get the stimulus they need, reducing the overall effectiveness.

3. Focus and Resilience

Completing 25 reps in a row requires a high level of focus and mental toughness. Sloppy reps not only reduce the effectiveness of the workout but also increase the risk of injury.

And how does my heart rate look?

Let’s see. The complex starts around the 20 second mark and it ends around the 65 second mark. Post that, you can see that my heart rate is still elevated.

Breaking that into HR zones, here’s what the split is.

Even though I worked only for 45 seconds, I spent close to 2 minutes with my heart rate above 120 bpm. That means while I got a good interval training feel out of doing one set, I also got to spend time in the aerobic zone while resting and recovering. Both are great things.

What About Chains?

Chains are a variation of complexes that challenge you in a different way. Instead of completing all reps of one movement before moving to the next, you cycle through them one at a time.

For example:

• 1 Swing → 1 Clean → 1 Press → 1 Squat → 1 Push Press

Repeat this sequence 5 times.

On paper, chains and complexes look similar. But in practice, chains demand more focus, disrupt your rhythm, and elevate your heart rate further.

See the difference?

It will challenge your mind and body differently. On paper, you do the same amount of work. 5 reps of 5 moves. But it feels different.

Let’s see how my heart rate is.

A bit more than for the chain, than the complex. Because you don’t settle into a rhythm.

And the zones show this as well. It cost my body a bit more, and it took me a bit longer to recover too.

The same sequence of moves - done as a chain and a complex - challenge you differently. And provide amazing benefits.

So, if you have been bored in your training, or want to boost your results - look deeper into kettlebell chains and complexes.

Why Complexes and Chains Are Game-Changers

Both methods provide incredible benefits:

• Build strength and stamina simultaneously

• Burn fat efficiently

• Train multiple muscle groups in less time

• Improve focus and mental resilience

And because you’re keeping the weight in your hands for an extended period, you’re also improving grip strength and overall endurance.

The 3 Limiting Factors

While complexes and chains are effective, they’re not for everyone. Here are the key limitations:

1. Skill

Without proper technique, you’ll struggle to perform the movements safely and effectively.

2. Strength

If your pressing strength is significantly lower than your other lifts, it’ll hold you back from using a challenging weight.

3. Focus

Completing a series of movements with precision requires mental toughness. Lose focus, and you compromise both the workout’s effectiveness and your safety.

Plug Alert

Ready to Take Your Fitness to the Next Level?

If you’re skilled, strong, and up for a challenge, kettlebell complexes and chains can transform your fitness. They’re efficient, effective, and downright fun.

Raj and I have been programming complexes and chains for years in our group coaching at The Quad, and now we’ve created a 100-day program dedicated to them:

Introducing: Chain Reaction

This program is designed for people who:

1. Love the sound of complexes and chains.

2. Have the requisite kettlebell skills.

3. Want to kickstart 2025 with momentum and measurable results.

4. Can commit at least 1 hour a day (at least for 3 days a week).

If this sounds like you, please put your name down here.

We’ll send you all the details about the program, how it works, and how to sign up.

Let’s make 2025 your strongest year yet.