Kettlebell Complex Workouts: Build Strength, Power and Conditioning Fast

Last Updated on 4 July 2025 by Greg Brookes

If you want a workout that builds strength, power, conditioning, and mental toughness all in one, kettlebell complexes are the perfect solution. They’ve been a staple in my own training and client programming for years because they maximise time and results efficiently.

In this guide, I’ll explain what kettlebell complexes are, how they differ from flows, their benefits, and share sample complexes for beginners, intermediate, and advanced trainees, all grounded in practical, real-world coaching insights.

What Is a Kettlebell Complex Workout

A kettlebell complex is a sequence of exercises performed back-to-back without putting the kettlebell down, where you complete multiple reps of each exercise before moving to the next.

Just like kettlebell flows, complexes require exercises to transition smoothly from one to the next. This keeps your rhythm consistent, maximises efficiency, and ensures you’re training strength endurance and conditioning seamlessly.

Here’s the difference compared to flows:

• Complexes: multiple reps per exercise before transitioning
• Flows: typically one rep per exercise, focusing on fluid sequencing

Complexes are also brilliant as finishers at the end of a strength workout. After your main lifts, performing a short complex challenges your muscular endurance, cardiovascular system, and mental toughness – finishing your session on a powerful high note.

Watch a video of how kettlebell exercises can flow in a complex workout

Benefits of Kettlebell Complex Workouts

Here are the key benefits I see with kettlebell complexes:

• Build full body strength and conditioning simultaneously
• Improve muscular endurance and mental resilience
• Enhance movement efficiency under fatigue
• Increase grip, core stability, and cardiovascular fitness
• Save time by combining multiple exercises into one integrated set

In my own training, complexes feature both as standalone workouts and as intense finishers to maximise the effectiveness of a session.

Using Movement Patterns to Build Kettlebell Complexes

When designing complexes, always integrate the five fundamental movement patterns:

• Hip hinge
• Knee bend
• Push
• Pull
• Core or carry

This ensures balanced loading, functional strength, and athletic carryover while reducing the risk of overuse or injury.

For example:

• Swing (hip hinge)
• Clean (pull + hinge)
• Squat (knee bend)
• Press (push)
• Row (pull)

Each exercise flows into the next, challenging multiple muscle groups and movement planes efficiently.

How to Structure a Kettlebell Complex Workout

Here’s my process for programming effective kettlebell complexes:

Choose the Duration and Sets

Complexes are typically programmed for rounds rather than time. For example:

• Beginners: 1–4 rounds
• Intermediate: 4–6 rounds
• Advanced: 6+ rounds

Rest 60–90 seconds between rounds to recover grip and breathing while maintaining performance.

Select 4–6 Exercises

Choose exercises that transition smoothly to avoid awkward repositioning or wasted energy. For example, moving from a swing to a clean, then front squat, then press keeps the kettlebell path efficient.

Determine Reps Per Exercise

I generally recommend:

• 5–8 reps per exercise for strength endurance
• 3–5 reps per exercise if using heavier weights for strength focus
• 8–12 reps per exercise for conditioning emphasis with lighter weights

Warm Up Thoroughly

Complexes are demanding on grip, core, and nervous system. Always begin with:

• Kettlebell slingshot
• Kettlebell halo
• Good morning
• Bottoms-up clean

This prepares your shoulders, hips, and trunk for safe, powerful movement under fatigue.

Sample Kettlebell Complex Workouts

Here are three kettlebell complexes to integrate into your program this week.

Beginner Kettlebell Complex (Strength and Skill)

Use a moderate weight that allows you to maintain crisp technique throughout.

• Deadlift x 5
• Swing x 5
• Racked squat x 5
• Overhead press x 5
• Bent-over row x 5

Rest 90 seconds between rounds. Complete 2–4 rounds total. Focus on clean transitions and full range of motion in every rep.

Intermediate Kettlebell Complex (Strength Endurance)

This complex builds muscular endurance, grip stamina, and conditioning:

• Single arm swing x 8 each side
• Clean x 8 each side
• Reverse lunge x 8 each side
• Push press x 8 each side
• Snatch x 8 each side

Complete 3–6 rounds, resting 60–90 seconds between rounds. Maintain controlled breathing and strong bracing throughout.

Advanced Kettlebell Complex (Power and Conditioning Challenge)

A high-intensity complex integrating multiple movement patterns for full body impact:

• Double swing x 8
• Double clean x 5
• Double front squat x 5
• Double push press x 5
• Double bent-over row x 5

Complete 5–6 rounds, resting 60 seconds between rounds. This builds explosive power, endurance, and mental grit under fatigue.

Note: If you don’t have two kettlebells, this can be performed unilaterally, switching sides each round.

Programming Tips for Kettlebell Complexes

Here are my coaching tips to maximise your complex workouts:

• Always prioritise form and breathing over speed
• Choose weights you can maintain safe, powerful reps with under fatigue
• Keep transitions smooth and efficient, avoid unnecessary repositioning
• Rest strategically to maintain performance across rounds
• Integrate complexes as finishers or standalone workouts for best results

Coach’s Insight: Greg’s Take

I’ve used complexes for years to build both my own and my clients’ work capacity. They’re brilliant when you want to train multiple qualities, strength, power, and conditioning, in minimal time.

The key is to approach them with focus. Don’t treat complexes like random circuits. Each rep should be performed with intent, maintaining strong mechanics even as fatigue builds. That’s where the true training effect lies, building the ability to move powerfully and efficiently under stress.

Final Thoughts

Kettlebell complex workouts are a powerful tool to build full body strength, power, and conditioning efficiently. They’re time-effective, challenging, and provide real-world functional benefits.

Add them into your training alongside flows, circuits, EMOMs, and AMRAPs for a comprehensive kettlebell programme that builds a strong, resilient, and athletic body ready for anything.

Want to explore all kettlebell workout styles? Check out my complete Kettlebell Workout Formats Guide to find the best format for your goals.

Frequently Asked Questions