Dan John Single-Kettlebell Armor Building Complex

Dan John's Armor Building Complex is one of the most popular kettlebell workouts ever written.
Recently, Dan came up with a version of the ABC that works with a single kettlebell.
The single-kettlebell armor building complex:
Clean + Press (L)
Clean + Press (R)
Offset Front Squat x 2
Quick Rest
Clean + Press (R)
Clean + Press (L)
Offset Front Squat x 2
Rest 30 seconds between rounds.
Connect with Zack:
📹 Subscribe: / zackhenderson
🌍 Website: www.zackhenderson.com
► Online Coaching Program: zackhenderson.com/coaching
► Kettlebell Foundations ⇢ zackhenderson.com/kettlebell-...
► More Fitness Programs ⇢ zackhenderson.com/store
Zack Henderson is a strength coach in Nashville, TN.
He enjoys working with students of all skill levels to become stronger than they ever thought possible.
0:00 Armor Building Complex
0:31 Single Kettlebell Armor Building Complex

[@DanJohnStrengthCoach]

Thanks for doing this! Much appreciated here, my friend.

[@ZackHenderson]

Thank YOU sir!

[@olafwilkens4159]

Thanks for sharing , Zack! Great exercise for group training with limited number of kettlebells. l like this "ABC 2.0" more than the classic ABC with two kettlebells. It somehow feels more “dynamic”... but that's just a personal feeling. In the middle, instead of shaking out, I like to add a pull-up or push-up. 😃💪

[@user-rb1yf4he9q]

I do a rear lunge instead of the squat to max load the single leg. I require more stability in my activities and this suits my needs.

[@Matticus87]

I agree. I’ve been contemplating this also. As my quads are too dominant. I do a rack on opposite sides. Do you suitcase carry, rack (opposite) or load on the same leg that goes backwards?

[@user-rb1yf4he9q]

@@Matticus87Each session I change it. I like the variations and it keeps it fresh. I also will do a front and side loading step up.

[@terryharris1291]

Good idea ,you could also do the snatch instead of the clean ,or alternate between the 2.

[@user-rb1yf4he9q]

@@terryharris1291 I like the clean over the snatch for my particular activities ( paddle boarding, surfing and trekking ) I don’t need the explosive power in my upper body. I still do them, but mostly as a diversion and not a staple movement in my program. I will offset my loads though ( 16kg one side / 24 kg opposite ) and swap that back and forth each set to challenge me mentally as well as the stability as I fatigue. I am more into a maintenance rather than improvement program now since outdoor season is here in California. ( finally! )

[@terryharris1291]

@@user-rb1yf4he9q Sounds good,just heading into winter here in New Zealand,just finished training in the late Fall sun.Go well.

[@oldnatty61]

From what I understand, for Dan, the squat was the limiting factor.

[@m.b.593]

Brother you look like a cross between Jason Sudeikis and Chuck Norris! 😂

[@nickpousson6297]

How many rounds generally ? And thanks