Kettlebell Converting Double Bell Complex —>Single Bell

[Bkb]

Hi all,

There’s a few programs in Express Reloaded and MKM that I love. I have really grown to like single bell work, especially for overhead movements. I’m tall, long, and high mileage. I’m wondering how one would complete a complex for double bells but convert it such that a single could be used…

The problem for me is with the hinge and squat patterning, as you’d end up doing an insane amount of volume if you completed as written. For example, one that I really want to use is the ‘See-Saw’ from Reloaded.

Here’s heavy day, it’s insane.

Press x6
Front Squat x6
Push Press x6
Front Squat x6
Jerk x6
Front Squat x6

1 round =18 overhead reps, 18 squat reps.

If you did this with a single, and switched sides after completing all movements, it would work out to 18 overhead reps/side and 36 total squat reps (with 50% of the load you’d use with double). Even at a lighter weight (since using a single), 36 reps per round sounds awful…

I’ve thought about using lunges but a)that would change the above and I don’t want to, and B) lunges are tough on my knees.

What could one do? Cut the squat reps in half?

Ie.
Press x6
Front Squat x3
Push Press x6
Front Squat x3
Jerk x6
Front Squat x3

Repeat other side, park bell. = 1 round.


Any tips would be welcomed.

P.S. not a program changer, trying to make the best of my individual situation.

 

[Mark Limbaga]

I'd probably do a different plan..

The atos series from kettlebell workout snacks by Hector Gutierrez Jr is one of my faves along with the deep six by Jon Engum.

I'd use those for single bell complexes vs trying to change a proven recipe

 

[Steve Freides]

I'd probably do a different plan..

Me, too - just fine a single bell program and do that.

If you must do what you said above, alter like this

Press L x 6
Press R x 6
Front Squat R x 6

Push Press L x 6
Push Press R x 6
Front Squat R x 6

Jerk R x 6
Jerk L x 6
Front Squat R x 6

For the next round, start with your other side

Press R x 6
Press L x 6
Front Squat L x 6

etc.

-S-

 

[pet']

Hello,

Here is how Dan John does ABC with single kb


Kind regards,

Pet'

 

[John Grahill]

I've posted it before. Geoff Neupert had a beautiful one years back posted on the internet for fat loss and muscle gain. It was called "Special Report" or some such.....After getting and reading "Kettlebell Muscle" I realized it was Geoff.

Workout A (I'm going by memory)

Snatchx10
Swingx10
Clean and press x5
Front squat x5

Do the left side first then the right side.

Work to rest was 1 to 3 and work it down to 1:1.

Workout B
Swingx10
Snatchx10
Clean and pressx5
Rev lungex5
Rowx5

Same as Workout A.

Week one you'd do ABA and week two would be BAB, etc.

Start with 3 rounds, work up to 5 then reduce rest periods.

Sorry for the vagueness but it was a long time ago. I used it. It was brutal. Then I did the double complexes and they were brutal too.