If you read yesterday’s email you learned that one of today’s
most popular fat loss methods can actually be one of the
worst for you.
What was it?
I’m sure you’ve heard of complexes by now.
Just a refresher – A complex is simply a series of exercises,
where all the reps for each exercise are done before moving
on to the next exercise, and those exercises are performed
non-stop without ever putting your KB(s) down.
And just in case you missed it yesterday, the 2 reasons
complexes are a bad choice for fat loss is:
1. Your technique is questionable
Fatigue builds fast in complexes and so technique should
be great not requiring much thought.
Not necessarily perfect – but darn close, otherwise the high
levels of fatigue alter your mechanics and you can end up
getting injured – elbows, shoulders, low back – are the most
2. You’re weak
Complexes are a strength-endurance training method that
just so happen to burn fat and build muscle.
But if you don’t have any strength, why bother?
Get stronger first, then you’ll be able to train the endurance
aspect AND get the fat loss benefits that you’re really
So, what pray tell, is “BETTER” for fat loss than the
Well before I tell you exactly what it is, you should know that
this method is time-tested and not just something that was
made up by me.
The Soviet weightlifting super coach, Alexey Medvedyev,
World Champion himself and coach of the World Champion
Soviet Weightlifting team recommends this method for
two main reasons:
1. Working technique
… which as you know degrades rapidly during complexes
which makes this an obvious choice.
In a weightlifter’s application it does this by addressing the
weak points in the weightlifter’s particular movement – the
snatch, the clean, or jerk – by combining these movements
with their assistance movements.
2. Managing fatigue
… which again, is the opposite of a complex – which produces
it in short order.
The really cool thing about this method is that it does all
the things a complex does, only in my opinion, it does it
better for most people because of the fatigue management
In other words, you could use exactly the same exercises,
sets, and reps with this as you would with a complex,
and you could produce more force on each rep because of
the lack of fatigue.
And better yet, because you produce more force – fatigue
is staved off – you can do more work.
And as we all know by now, doing more work means you’re
burning more calories (hopefully in the form of fat).
What is this fantastical “advanced” method?
Well funnily enough, it’s not really that “advanced” – even
“newbies” can use it for the sole reason of perfecting technique
and see some fat loss benefits.
You’ve probably heard of “chains” because I’ve written about
them before – just not to the extent I have about complexes.
A chain, in case you don’t know or forgot, is a series of
exercises where one rep of each exercise is performed in
a sequence and then that sequence is repeated for a
specified number of reps.
Here’s what it would look like:
(Swing + Clean + Squat + Press) x5
So it’s 1 swing, then 1 clean, then 1 squat, then 1 press
repeated 5 times.
Like I said, the beauty of it is that it spreads fatigue around
the body allowing you to produce more force per rep than
the complex, where fatigue is localized.
And because of this, ultimately, many people can actually
do more sets too with a chain than can with a complex
because of the .
So not only do you get more force output per rep (work),
you can possibly do more work.
And the best part is, in many cases, if you get your sets
and reps right – your technique is refined, allowing you to
handle more and more work, and getting stronger and
leaner in the process.
Of course, this all assumes your technique is good in
the first place.
You know what they say about “assuming” right?
It’s never a good idea to assume something because more
often than not doing so makes an “a$$ out of u and me.”
That’s why I recommend you remove the guesswork and
know for sure your technique is solid – ESPECIALLY if you
want to maximize the power of chains and use a pair of
Your best resource for learning the double KB lifts is my
3.5+ hour 2 DVD set and book, “Kettlebell STRONG!.”
In it you’ll learn everything you need to know to perform
the most common double KB lifts safely and effectively –
– The Swing
– The Clean
– The Front Squat
– The Press
– The High Pull
– The Push Press
– The Jerk
– The Snatch
– The Clean + Jerk
PLUS – You’ll discover the common mistakes and hindrances
to performing these exercises and how to fix them.
AND – You’ll get two advanced programs that will help you
refine your technique and build your strength so that you’re
ready for chains, and ultimately complexes if you choose to
Finally, if you want to skip the pure strength and conditioning
programs (which incidentally help you lose fat also) that come
with “Kettlebell STRONG!” and go straight to the chains and
Pick up the “Deluxe” copy of “Kettlebell STRONG!” which
includes “More Kettlebell Muscle” – a book with 20 6-12 week
complex based programs and 20, 6-12 chain based programs –
40 different programs in all –
To guarantee you never get bored and never ever stop getting
P.S. You might be wondering when complexes are appropriate
to use then, right?
When you’ve got this technique thing down and your strength
has reached significant levels.
Chains will help prepare you for complexes.
It doesn’t have to be “either / or” – you just need to honestly
assess and not overestimate your own abilities as so many
of us are prone to do. (Ahem…)
Here’s what I recommend:
Technique –> Strength –> Chains –> Complexes