Kettlebell Workout: The 'Power 5' Single Kettlebell Complex

[@BiomechanicalGorilla]

Very nice complex. I did 5 rounds with a 20kg bell. Done in 15 minutes . VERY nicely spent at the end of it. A well thought out total body workout. Using the simplest and safest kbell moves. A lot of bang for your buck in 15 mins. Thanks for a great workout.

[@Matticus87]

Excellent work. The switch to a 24kg is horrendous. It’s like my snatch technique didn’t know what hit it.

[@ccy1104]

*By functional I mean you can comfortably swing or carry it **bestgym.equipment** around as one would expect of a kettlebell weight. By versatile I mean the protective coating does not prevent attaching magnetic micro-plates to increase the weight, so, for example, a 35 pound kettlebell can be increased by up to 5 pounds in weight or possibly a bit more by attaching magnetic micro-plates.*

[@justinwou82]

Ever since discovering it, I've made the Power 5 Complex one of my mainstay Kettlebell workouts due to how effective it is in spite (or perhaps, because) of its simplicity. Takes under 15 minutes to do at least 3 rounds of it, and gives the muscles a good pump and sets the pulse racing for a much-needed spike in metabolism. Also good as a finisher exercise after a heavier workout, or doing a single round as a micro-workout to break up the monotony of prolonged sitting at a desk.

[@LK-om2lp]

Couldn't agree more.

[@LK-om2lp]

Very easy to fit into a busy schedule before work, at lunch, after too much sitting or driving, cheers!

[@LK-om2lp]

Great way of looking at it! I never used to give kettlebells much thought. I started seeing more and more about them and their effectiveness.

[@FOBrienK10]

the kids bop Nirvana is the hardest part of this video

[@Paradox3121]

Smells like Royalty Free

[@pierinifitness]

In my new KB training journey, I've spent time on KZbin for KB complex training ideas and am convinced this is one of the best. I've been doing this once a week using a 20kg KB for 5 rounds and always trying to beat the clock. Today I completed 5 rounds in 13:08 and have shaved off over 5 minutes in my time from the first time I did this. Thank you for a great KB complex.

[@stephenlee3390]

found this a few months , I have been doing for about a month, started with 12 kg I'm now up to 18 kg with 10minute treadmill between each set. start with set of swings with 28kg. great workout HR to 160s. thanks

[@garrafacapoeira5527]

This is looks like a great workout and under 5 minutes! Will definitely try, thanks!

[@WakeyWhyte]

Brilliant complex demonstrated with top-form

[@RdellaTraining]

Thanks!

[@jimmythegent9190]

been searching for a great complex to do after my workouts.. THIS IS THE BEST.. 5 ROUNDS of this and i'm ready to hulk smash the world.....

[@nfrost1986]

Just found this and did it today what a cool workout thank you

[@flippert0]

Just to hold my own tempo: (warm up) 1) one arm swings (5x per arm) 2) snatches (5x per arm) 3) cleans (5x per arm) 4) one arm front squats (5x per arm) 5) presses (strict, no push press) (5x per arm) repeat cycle

[@toby7785]

How many sets through?

[@nischal711]

@@toby7785 5

[@LK-om2lp]

I added some rows and pulls too.

[@LK-om2lp]

Does anyone know of any research that has been done as far as the caloric expenditure from doing 3-5-7 rounds of this complex. It definitely burns fat.

[@mohamedkhaireh9356]

Fantastic complex. The only one I have difficulties doing is the press, I have weak muscles when it comes to pushing exercises.

[@Debsterism]

I am seeing this for the first time and I am sweating FOR you. OMG! I am so jealous of your shoulder strength. My left one is in rehab so is horribly weak :( Working on it tho. This was great.

[@Ezrasbiglife]

Just tried this complex realy enjoyed it

[@King-jq5vt]

3 rounds back to back of this is pretty good. But i also add a set of pushups as well.

[@lipcseiilona7881]

Love your videos. Always refer back to them when I'm trying to wofk on my techniques

[@MrListenerman]

Just did this with same weight..3 rounds..It's a killer and i'm still sweating 20 mins later.. Great stuf thanks kid:)

[@Cragails]

one of the best KB complexes on youtube , well done !

[@RdellaTraining]

Thanks man.

[@johnr.7906]

I'm going to do this 3x a week for the entire month of November with my son. Thank you!

[@wolfgang4368x]

Mit dem Sohn oder mit Kettlebells?😂😂

[@christopherarmstrong2710]

Great complex, nice form. Thanks!

[@stianjarnass]

I thought I would try this today with 24kg, when I came to the squats I went for four reps so I could have something left in the tank for the presses. But I only made two on my left arm and did three on the right. It's exhausting but what a challenge 💪🤗

[@JohnLinsley]

amazing workout, i am going to try this tonight after work. Thank you for posting.

[@jtraten]

Very nice Scott! Gonna give this one a go on Wednesday

[@certon6496]

Perfekt, mein neuer Complex-Favorit, Danke!

[@derek_406]

Sweet... Pretty much exactly what I was looking for. 🤘

[@trdaniel37]

Thank you. Great demo

[@onetwothree257]

great complex, the snatches alone would be a killer for most

[@tigerboy4516]

this hurt more than all the others and i don't know why. Great workout

[@RdellaTraining]

Thanks John, you got it!

[@pierinifitness]

I broke in this workout with a 20kg KB for 3 rounds with active rest between rounds of walking on the treadmill at 1% incline for 2 minutes. I'd like to build up to 5 rounds so this gives me something to shoot for. A great complex. Thanks for sharing.

[@Medreg1983]

ejpierini don't build up .just do it.

[@jimmythegent9190]

facts

[@moll2842]

Excellent complex, only question is how many sets, or is it as many as you can in say 15 mins or so???

[@eugenio6163]

Great video!! From Italy.

[@pepecohetes492]

Very nice; add pullups at the end and repeat a couple of times, seems like a tough workout even w/out said pullups. Cheers.

[@LK-om2lp]

Great idea. I added some KB pushups off of the handles

[@nickfarrell429]

Holy crap what a complex! How many rounds did you hit? Because I’d be toast after one round!

[@nicholasmartin6713]

I tried this with a 32kg & 2 reps instead of 5 & its killer.

[@Solidrocfitness]

Great workout

[@jwp111]

Not gonna lie, it was a lot harder than it looks. 24kg is heavier than I thought.

[@novadhd]

I just got a 16kg and it was heavier than expected!

[@railander]

Me too, and to think I even thought of getting a heavier one.

[@diogeneslantern18]

railander madness

[@goodtimesrkillinme1]

There are some monsters out there that'll do this with 70lb + bells bro.

[@shandramacniven5964]

I carry 25kg 500-600 feet at a time at work, all day long. I figured this wouldn't be too bad.16kg made me feel like I was dying.

[@markferrace3445]

what about rounds and rest between them? thanks coach,really nice complex

[@117E7ST4A]

Mark Ferrace I did it for the first time just now. Did five rounds with a minute rest between, but also threw in 20 double handed swings after the press each time. Took about 21 mins and I'm sweating like crazy even though it's 72 in here.

[@jaxongarner6533]

45 yo fella workin to hang close to the young intense training pups these days. Great workout using a 40lb kB and 4 rounds in 15 minutes! I need to get my hands on another 40lb kB for double kBs or 50-60lb kB. How many days per week is recommended for the active 40-50 yo fella?

[@omp365]

being that this is a video from 2013, you may not get a reply. so i'll throw in my opinion for what little its worth. as someone about to turn 40, so maybe in a similar boat to you (active but not an athlete), i would say it depends what else you are doing in each week. listen to your body, firstly. but if, for example, you are lifting weights too then it might be a good idea to only do this once maybe twice a week. but if you're just 'active' (read: 'jogging', tennis, swimming, hiking, etc) and not really pushing your limits regularly then its gonna be okay to do this three times a week since its a short sharp intense workout. i think the key at our age is to manage volume in relation to quality of sleep, diet and mental state (stress levels). i hope this was helpful in some way, i appreciate i don't know much about you other than feeling a kinship of not wanting the youths to think they can run away with it just yet lol.

[@LK-om2lp]

I picked up a 50 pounder at Walmart and traded in about 350 lb of the old one inch standard hole iron plates, collecting dust at at a local sporting goods store

[@barryon]

Just did 5 rounds of this with a 20 kg. I am fucked!!!

[@jacobdavies1162]

I just tried the exact same.. and I second that.. also fucked!

[@KirillBenIgor]

@@jacobdavies1162 guys you get f****d a lot...you're inmates?💪🏼😃😂

[@TheChrislondoner]

Il try this with 20 rounds next week. 20kg bell... maybe 16 see how it goes

[@sarthaksingh3609]

When I swings it , I feels like it will gonna release from my hands and gonna hit someone......

[@novadhd]

Good overall workout, short and sweet. I was wondering is it safe to go all way down like that on the squat.? Also is it better to hold the kettle bell I one hand like that?

[@eljefe5536]

Better for the knees. And one hand works more the obliques.

[@NeoCrowne]

This would be great as a Metabolic Finisher, right?

[@Matticus87]

For those wondering. Watch the vid. Perfect technique. 5x SA swings. Snappy. Both sides. 5xSnatch (full) both sides. 5xCleans. Both sides. Powerfully! 5xRacked squat. Both sides. Right 5xSA press. Both sides. Thanks Scott. Belting workout. This is my go to after a rest. To practice heavy work - and well, because it’s brilliant.

[@VicSicily]

Just got a kettle Bell, only a 16 but I haven't trained in years. I haven't got a gym membership and no other weights, how many times a week should I do this complex?

[@PatrickMcNease]

Subscribed awesome routine.

[@pheonix1754]

Veery good!Veery good! Thanksabunch

[@eddouble111]

Much thanX!!

[@flippert0]

No real prob with the 16, will try it with the 20. 24 kg is too heavy at the moment.

[@RS-ue4wg]

Большое спасибо!

[@RockLife75]

#necropost but I did this with some jumproping between each round and it was rad!

[@jakeschaefer7361]

24kg is 52lbs. Heaviest bell I have is 40lbs. I'm gonna try it this weekend

[@LK-om2lp]

Howd it go?

[@praeprachan]

Great

[@neiljames84]

How many rounds please?

[@alexeyk8950]

с 24 кг 5 раундов. с 24 можно и 3 раунда.по самочувствию

[@LuisGonzalez-gb4uh]

How many rounds of this for a decent workout?

[@LifesDeath]

I like.

[@heartkiller93]

awesome. i'd have to do push presses instead though, no way I can press 24 for 5

[@michalvrbovsky121]

please how series i can do ?

[@RdellaTraining]

It depends. 2-3 rounds is usually pretty good, it's a tough complex.

[@kisholayamajumdarikoindia1166]

Got myself killed after doing this! Just awesome!

[@veerchasm1]

Kurt Cobain is rolling in his grave... great technique!

[@s15lvia]

Nirvana- Smells Like Teen Spirit

[@charlessmall2858]

haha- Engineer: "What sound are you going for?" Client: "Gimme the 'early '90's Seattle sound, on the cusp of violating copyright laws" Engineer: "Say no more, fam"

[@Johan-ru9wl]

is it 5x5?

[@pierinifitness]

My understanding is 5 reps R then L each exercise for all 5 exercises equals one round. That's how I'm doing it. I do 5 rounds. Tough!

[@bryzabryza]

hi

[@diogeneslantern18]

That kb hitting your forearm looks painful

[@jimmythegent9190]

to a pussy yes.. to a WARRIOR its a leaf brushing against the arm....

[@johncraft6635]

Thx! Also check 99KettlebellWorkouts.

[@michaelcapossela7326]

This lacks explosiveness....when snatching there should be redipping of the hips & knees at end of movement or declaration....same with cleans.

[@RdellaTraining]

Michael Capossela There is no re-dip in hardstyle technique (as shown). There is a hinge pattern, but not a re-dip. If you’re referring to GS style - that’s a whole different animal. Wanted to clarify -;)

[@michamalinski8891]

I die

[@user-rb1yf4he9q]

Technically, you did 6 cleans……🤣🤣🤣🤣🤣

[@meelisk.5907]

Not certain about the points made but ,if anyone else needs to find out about workout with kettlebells try Barkola Kettlebell Blueprint (just google it ) ? Ive heard some great things about it and my buddy got cool success with it.