It was a welcome surprise to see MW talk about your programming, and a welcome surprise to see you here. Thanks to both of you. P.S. - Love "Wandering Weights"
Thank you sir for this excellent design. I read an old t nation article about this a while ago and I was going from memory after I was asked to comment on it. Is there anything I missed. I subscribed to your channel so I can catch up on your work. I read about a 5 min block of doing this nonstop which is a killer idea.
Recently, Dan John himself detailed the single kettlebell ABC. It's two cleans and presses (one with each hand) + two front squats. Then the same thing starting with the other hand.
Dan John has a new single kettlebell version of the ABC on his channel. It goes: Clean and press (L), Clean and press (R), 2 front squats (R), quick shake, Clean and press (R), Clean and press (L), 2 front squats (L).
More great combination KB moves. I wish I'd started KB training years ago instead of in my 60's. These combination circuits have reignited my enthusiasm to be Fit for Life! Thanks again MW.
@@fishbelly789 fvck dude, I'm Never going past 50 lbs in my 40s. It's my absolute limit in my mind, for Turkish getups, swings, cleans, squats, and overhead lifts I'll warm up with 25, then 35, then 40, then 45, and then 50.
@@blockaderunner 👍that’s more than enough. A lot more than most. Warning, I’ve branched out to heavy clubs. Once you buy one heavy club. You end up buy a heavier club🤗
Sir, let be said after you have long left this world that you help and inspired a guy like like me to feel good about himself. May God continue to bless you in what you do.
Thank you for showing the single hand version as well. Plus all the extra commentary. This was excellent. I plan on using just a single kettlebell for quite a while, so I really appreciate the single hand demo.
@@dogrescuer1321 I think I would start with doing the EMOM style, but set the timer for 2 minutes. Do the exercise and see how much time remaining that you have. I try to target a "time remaining" of between 30 sec and 60 seconds. Then adjust the timer. I've had some exercises where I do Every 90 seconds on the 90 seconds.
Outstanding presentation. You are a quality instructor. Extremely classy on your part to give Dan John the credit he deserves for creating the Amour Building Complex. So many online trainers try to make themselves look knowledgable by stealing other people's original work. #MuchRespect
Mark, really love your videos. I've also followed Dan John off and on for years. I'm really pleased to see you site him. I did his 10,000 swing challenge this past January. It would be interesting to see you two do something together.
did these for the last couple of days. I was able to stick to emom very easily at 16kg for 15 sets. I felt great after too! Definitely adding this to my routine. thanks mark!
@@MarkWildman He tends to focus mostly on programming and suggestions for folks in a fairly wide range of physicality levels. I think his 'Bulgarian Goatbag Swings' are a nice variant for folks who want a more grind instead of ballistic hinge movement for swings, and goblet squat curls are a good combo. His "Humane Burpee" is a nice option to spare people's joints who want to avoid some of the issues around the classic Burpee. Dan John is a very big proponent of weighted carries though I don't think there's much new to say other than changes in programming/additional movements to pair with them. His Q&A videos are usually 2-4 minutes and well labeled by topic, so you might want to just poke around his channel a bit and see fi anything piques your interest.
Besides your channel, Dan John is one of only two other fitness type TH-cam accounts I watch regularly. I've been doing the Humane Burpee for a while now.
We have now come full circle. I actually discovered your channel via the YT algorithm after searching for and watching Dan John's Armor Building Complex video.
Love me Dan John. Highly recommend his youtube channel, he's such a wholesome dude and his depth of knowledge is so deep. I'm reading one of his books right now and finding all kinds of useful things like the "Standing Deadbug" which I'd never seen anywhere else before. Tried it today and it really exposed some weaknesses.
@@MarkWildman I encourage looking him up even if you read his stuff from 10 years ago. He is always evolving his concepts and executions. Love what you both are doing to advance the field of strength training!
@@andrewlawlorPhD ill subscribe to his channel. its extremely hard to keep up with the level of content generated around these topics and actually work, but there are some extremely strong recommendations in this thread so i will make time to learn,
I found Dan John's channel a few months ago and the man is very wise, learned and won an NCAA title in discus. A fan of Wildman will likely find quite a bit to learn over there too.
I remember reading about Dan John in old T-Nation articles over a decade ago when I was in college. He was one of my preferred writers due to his approach and demeanor with training, nevermind his numbers. Glad to see he's still going strong.
Ran a 10 minute EMOM of the single bell version this morning right after my TGU volume cycle - totally cooked by the end! Mark, a thousand thanks for always adding great KB content.
Clean press squat. Add a carry at the end. Add an overhead/rack carry at the end. There are no rules. Do a single press at the bottom of the squat. Do a double press at the bottom. This takes more flexibility than you would think. Take your time with it. There are no rules. Unlimited complexity. Simple but not easy. Thanks for keeping it Wild, Man.
Dan is great, I really like his attitude towards training. Other than this channel, I get a lot of my direction from his channel and Tim Anderson with Original Strength. I'd love to see a conversation with one or the other!
Planning on doing the 10,000 swing challenge again this year. Dan John's explanation on how to teach the hip hinge is great if people are having issues with it.
What I'll do every weekend is 2X turkish getups each side for 5 sets, then 12X swings for 5 sets, then 4X squats each side for 5 sets, then 5X cleans each side for 5 sets, then 5X overhead presses each side for 4 sets, then 3X combo clean, squat, and overhead press each side for 5 sets. All of this I do interlaced with shadowboxing of 2 combos 3X in-between each set or each exercise at random, then I top off the workout with wrist rollers 3X interlaced with abdominal work of the deadbug, heeltaps, and concentrated crunch, with maybe a long-plank, and possibly depending on how much energy I have that day, walking on hands off a bosu ball and pushup-planks off a bosu ball.
Thanks Mark for again a great video! Really appreciate your work and the sound advice you give. Sticking to it is something else but working on it. Volume cycling the c+p is giving results.
Great complex, and one I use almost weekly, sometimes as a standalone or integrated with sprints, burpees, or another calisthenic. Great instructional video!
This is my favourite complex *but* it's not enough pressing volume for me, I tend towards 2-2-3 or 1 row, clean to rack, 2 press, 3 squats. I've done the single KB version but the squats get un-fun real quick when doing 3 each side!
Excellent demo. Thank you. This seems a lot like Dry Fighting Weight by Geoff Neupert. I've seen a variation that added in deficit push ups and pendaly rows at +1 rep to what ever rep count you use on cleans. This would hit chest and back too.
Interesting! Just did 10 rounds after a 90 minute zone 2 cardio workout, very nice! I was a little surprised that your KB clean looks more like a KB swing plus clean rather than a vertical up-pull motion that is usually done with barbell cleans...will try it that way next time.
One set I like is: (1 handed) -> 1swing, 1 clean, 1 squat, 1 press and repeat. (usually 5times per hand is 1 set, number of sets depending on current condition)
I have never been to a gym in my life. I used to play for the national team in a sport in my early 20s. I have only done spint training and own a bunch of kettlebells i bought second hand. The only programs ive done are ones taught by coach dan john. I am going to be 43 now. Push pull hinge squat and carrys + sir dan john changed my life forever.
A nice variation: 2 cleans, 1 press, 2 squats then either 1 pull up or an 8 second carry. Bump the timer to 1.10 per round. Not as portable as needs a pull up bar but great for variation 👍
Fantastic to see you referencing Dan John's work, I do see a lot of similarities in both of your philosophies of training. One question though, when you say about racking the kettlebells in the clean position to mimic a fighters guard, do you adjust the rack position for women? I've found when training some more well endowed women, they have trouble with a front rack position and have to move it more to the sides.
It is fantastic. I hadn’t been following Dan John’s work other than an old t nation article from a decade ago, but this complex borders on genius design so I’ve subscribed to his channel and I’ll go though his designs. Very excited to learn new things.
You referenced this video in the new "Stand Up Strong" video and I love this. Especially the single kettlebell variation. I assume you could also do an asymmetric variation with two different kettlebell weights?
@@MarkWildman Oh Wow, I missed this notification of your comment... I'd love your thoughts on how effective farmers carries can be. And, he made a single kettlebell adjustment of this complex.
I like to do this with just one medium weight kettlebell for a 5 minute warm-up, but I do both sides within a minute. This leaves about 20 seconds of rest. After 5 minutes I feel the main movements (pushing, hinging, squatting) are well-warmed up and the heart rate is up as well, but because of the low number of reps per movement you aren’t fatigued in any of these movements yet. For the main workout I prefer working the nerd math though, but this workout is nice to switch things up once in a while.
This looks similar to my Triple Squat Long Cycle. (Clean > racked KB Squat > Racked KB Squat> Push Press > Catch > rack squat > down). I am enamored (enARMOURED?) by Asymmetrical load at this time.
I've (hopefully!) My commercial diving and surface supplied training in September. It's in the middle of nowhere so I'm thinking just 2 28kg bells, a climbing rope and some running shoes. This should be a perfect complex to do
Great complex and a lot of variations if you choose to experiment. With the single KB version I would tame the squats a bit to maybe 2 per set. Otherwise the ratio of squats will get skewed a bit. In a 10 minute EMOM you will do 2x the # of squats vs the 2 KB version....
Absolutely trying this out tomorrow. Question though: when I’m using the single KB do I need that minute of rest in between since the one side isn’t firing as much when the other side is loaded? Can I go right into the other side 2, 1, 3 and repeat for 10 minutes? ….We shall see.. I know this post is a year old but I’ve been following your recommendation of 10 min swings, and get ups 4-6 times a week for about 6 months now and I’ve never felt better about exercising at 30 years old. I’ll try this tomorrow and see if I need that minute of rest in between switching sides. I’m really not of fan of long workouts so the 20 min is ideal. Thanks for all you do and your input. It’s much appreciated!
It's worth noting Dan John has recently made an updated Armor Complex to incorporate a single kettlebell. The method is: 1xClean & Press on the Left, Switch to the Right arm after completing the Left Rep 1x Clean & Press Right 2x Front Squats Right Then go from Right to Left and you've completed a set.
Probably It's another form of offset load, similar but different to both the single and the double kettlebell version. If so desired you prossibly even could do it with one kettlebell anchored low, overhead or in the rack position
Yes, just rotate the weights between L and R. But, you also have to take into account if you have imbalances. If not, just rotate, if yes, do what works but I would try to build strength on the weaker side by using the heavier weight. This all assumes that you have solid form and range of motion through the entire sequence of movements.
Hey! Is there a way to avoid getting ecchymoses when doing the clean? I end up having ecchymoses below the wrist and on side of the upper arm where the KB ends up resting. Maybe it’s just an acclimation?
Hi Mark, I like your channel and your workouts. Emom is a methot that i like but I have a doubt.. I can do 5 strict presses with double 24 kg kettlebells.. so, if my goal is to gain strenght and muscle, wich is the weight i sould be using for this 2-1-3 EMOM? Or, with this weights how much reps of each move every minute on the minute? Thanks alot for your advices :)))
If you only have one kettlebell is it then one cycle each side per minut or is it one cycle prr side oe r minut? Aka forst minute one cycle right side - second minute one cycle left side vice versa?
You won't get the stimulus that 70% of 1RM would give you going 2 reps in reserve but that is obvious. The often forgotten benefit of doing a ballistic complex like this is the unique stimulus you get on the soft connective tissue. Joints, ligaments and tendons. Then we also must acknowledge the proprioception improvements and mind/motor connections.
I would love to see a comparison between the sports performance benefits of the kettlebell vs barbell training. I love the accessibility of the kettlebell but I often wonder if I'm missing anything by not incorporating some barbell training alongside kettlebells.
Yes do both. They complement each other nicely. There is no substitute for the bar when it comes to raw strength, but kettlebell is king for endurance and mobility.
I have quite a few comments, thoughts, questions, suggestions/requests: 1) Interesting to see MW do a breakdown of another trainer's complex. Can we expect a breakdown of a few of Geoff Neupert's complexes, or 'The Wolf Complex'? These are useful complexes, IMO. Learning from MW (& a few others) I now make up my own complexes, and perform them in various ways/means for a variety of goals... Thanks, Mark! 2) Also, can we expect some MW complexes soon? :-) 3) I love Dan John's ABC! It's minimalistic, very effective & very efficient! Different programming can yield (can be done for) different results (goals). For example: I do this with medium wts EMOM style (say, 10-15 min EMOM) for cardio; or, with heavy wts E2MOM or E3MOM style (or just straight rounds - 5-6 rounds with 2-3 min rest) for strength training; or, with light-to-medium wts for TUT (say, 10 min AMRAP with minimal rest) for strength-endurance (muscular). All in all, a GREAT complex!!! 4) Yes, Dan John is wise & his advice is often legit, but often it is not. Just be wary of doing whatever/EVERY thing he is enthusiastic about -- esp. if it has little scientific evidence behind it...Anyway, no hero-worshipping, at least for me.... A great thing about him is he never even tries to offer medical advice!
@@MarkWildman But, Mark, what's the point? I mean, (a) that will only promote others (not a bad thing per se!), and (b) we'd much rather see *your* complexes😁 But, if you want, I can try & compile a list -- it's not going to be a big one, cuz, as I mentioned, now I make up my own...Maybe I can submit my own & you can critically evaluate them😁😁
@@shantanusapru someone asked me about it. so i said id make a video on it. i don't mind talking about other trainers work, because there are a lot of great ideas out there. and this is a great idea. its simple, its effective and its efficient.
Awesome video and awesome complex. @Mark I'm training as a PT and would like to supplement with a kettlebell training certification: do you have any recommendation on the best one to consider (I live in the UK but would like the cert to have meaning internationally)? Any advice appreciated
This might be the first time I've been called a trainer.
It was a welcome surprise to see MW talk about your programming, and a welcome surprise to see you here. Thanks to both of you.
P.S. - Love "Wandering Weights"
@@sibinpthomas Thank you. I put a lot of work into it.
Thank you sir for this excellent design. I read an old t nation article about this a while ago and I was going from memory after I was asked to comment on it. Is there anything I missed. I subscribed to your channel so I can catch up on your work. I read about a 5 min block of doing this nonstop which is a killer idea.
@@MarkWildman The five minute test is really a beast. You do a great job here!
But not the first time you’ve been called a Legend.
Recently, Dan John himself detailed the single kettlebell ABC. It's two cleans and presses (one with each hand) + two front squats. Then the same thing starting with the other hand.
Cool
Dan John has a new single kettlebell version of the ABC on his channel. It goes: Clean and press (L), Clean and press (R), 2 front squats (R), quick shake, Clean and press (R), Clean and press (L), 2 front squats (L).
More great combination KB moves. I wish I'd started KB training years ago instead of in my 60's. These combination circuits have reignited my enthusiasm to be Fit for Life!
Thanks again MW.
Started in my fifties now 64. Ordered a 80 lb yesterday. Bells and yoga can be life changing.
You’re both extremely bad ass.
Respect 🫡
@@fishbelly789 fvck dude, I'm Never going past 50 lbs in my 40s. It's my absolute limit in my mind, for Turkish getups, swings, cleans, squats, and overhead lifts
I'll warm up with 25, then 35, then 40, then 45, and then 50.
@@blockaderunner 👍that’s more than enough. A lot more than most. Warning, I’ve branched out to heavy clubs. Once you buy one heavy club. You end up buy a heavier club🤗
I love Dan John's stuff. His chanel on TH-cam is well worth checking out
Sir, let be said after you have long left this world that you help and inspired a guy like like me to feel good about himself. May God continue to bless you in what you do.
That is appreciated
Thank you for showing the single hand version as well. Plus all the extra commentary. This was excellent. I plan on using just a single kettlebell for quite a while, so I really appreciate the single hand demo.
I will also be using a single kb, how do you work your work time and rest time, by using emom or different method please?
@@dogrescuer1321 I think I would start with doing the EMOM style, but set the timer for 2 minutes. Do the exercise and see how much time remaining that you have. I try to target a "time remaining" of between 30 sec and 60 seconds. Then adjust the timer. I've had some exercises where I do Every 90 seconds on the 90 seconds.
@@thenrie98 thank you 😊.
me too cause I can't buy another 40 lb all sold out, I buy only Weiders
The thumbs back on the cleans really helped my form on this. Been doing armor building off and on for awhile but it really clicked with thumbs back.
Dan John is a legend.
Damn right mate. No second thoughts there
That's a stretch.
Outstanding presentation. You are a quality instructor. Extremely classy on your part to give Dan John the credit he deserves for creating the Amour Building Complex. So many online trainers try to make themselves look knowledgable by stealing other people's original work. #MuchRespect
Good to see Coach Dan getting more visibility!
Mark, really love your videos. I've also followed Dan John off and on for years. I'm really pleased to see you site him. I did his 10,000 swing challenge this past January. It would be interesting to see you two do something together.
How did you find the 10,000 swing challenge?
I use this complex as part of my running strength training workout, it hits the spot!!
did these for the last couple of days. I was able to stick to emom very easily at 16kg for 15 sets. I felt great after too! Definitely adding this to my routine. thanks mark!
Dan john is awesome. Glad to hear this.
Dan John's channel and yours are the two channels I follow religiously for kettlebell info. Thank you for demonstrating his Armor Builders.
What are some other good things I should look at
@@MarkWildman He tends to focus mostly on programming and suggestions for folks in a fairly wide range of physicality levels.
I think his 'Bulgarian Goatbag Swings' are a nice variant for folks who want a more grind instead of ballistic hinge movement for swings, and goblet squat curls are a good combo. His "Humane Burpee" is a nice option to spare people's joints who want to avoid some of the issues around the classic Burpee.
Dan John is a very big proponent of weighted carries though I don't think there's much new to say other than changes in programming/additional movements to pair with them.
His Q&A videos are usually 2-4 minutes and well labeled by topic, so you might want to just poke around his channel a bit and see fi anything piques your interest.
Hello How are you doing today
Dan John is awesome imho. His farmer's walk and water filled pvc pile drills are are legendary too. Thanks for sharing Mark. Enjoyed this video.
Besides your channel, Dan John is one of only two other fitness type TH-cam accounts I watch regularly. I've been doing the Humane Burpee for a while now.
I’ll have to look that up.
We have now come full circle. I actually discovered your channel via the YT algorithm after searching for and watching Dan John's Armor Building Complex video.
Love me Dan John. Highly recommend his youtube channel, he's such a wholesome dude and his depth of knowledge is so deep. I'm reading one of his books right now and finding all kinds of useful things like the "Standing Deadbug" which I'd never seen anywhere else before. Tried it today and it really exposed some weaknesses.
I’ll look his channel up. I’d only read old articles from about 10 years ago
@@MarkWildman Why? His thoughts have not changed drastically. His training is very solid.
@@MarkWildman I encourage looking him up even if you read his stuff from 10 years ago. He is always evolving his concepts and executions. Love what you both are doing to advance the field of strength training!
@@andrewlawlorPhD ill subscribe to his channel. its extremely hard to keep up with the level of content generated around these topics and actually work, but there are some extremely strong recommendations in this thread so i will make time to learn,
Thank you for the continued inspiration. Just done a 10 min EMOM with 2x 16kg ('cos you work with what you've got!).
Nice
Excellent explanation. I really appreciate your specifics in terms of thumb and elbow placement. Very clear, thoroughly taught step-by-step. Thanks!
I found Dan John's channel a few months ago and the man is very wise, learned and won an NCAA title in discus. A fan of Wildman will likely find quite a bit to learn over there too.
Same! And same thoughts exactly.
Dan is a weekly guest of the Pat Flynn Show. It's a livestream with Q&A. Check it out.
I remember reading about Dan John in old T-Nation articles over a decade ago when I was in college. He was one of my preferred writers due to his approach and demeanor with training, nevermind his numbers. Glad to see he's still going strong.
@@antonipoblocki There are some great interviews he's done with Gregory Lebestark as well.
I took your recommendation and followed him. Thank you.
Ran a 10 minute EMOM of the single bell version this morning right after my TGU volume cycle - totally cooked by the end! Mark, a thousand thanks for always adding great KB content.
Did a 30-minute EMOM of this complex yesterday using 2 unevenly weighted KBs (20 & 24 kg...alternating weights per hand)...this was extremely killer!
That’s big, I struggle to get past 15 mins with double 24s
@@jonathanward7912 Thanks! Admittedly, I get really winded after so it's no cakewalk.
Clean press squat.
Add a carry at the end. Add an overhead/rack carry at the end. There are no rules.
Do a single press at the bottom of the squat. Do a double press at the bottom. This takes more flexibility than you would think. Take your time with it.
There are no rules. Unlimited complexity. Simple but not easy.
Thanks for keeping it Wild, Man.
Dan is great, I really like his attitude towards training. Other than this channel, I get a lot of my direction from his channel and Tim Anderson with Original Strength. I'd love to see a conversation with one or the other!
Planning on doing the 10,000 swing challenge again this year. Dan John's explanation on how to teach the hip hinge is great if people are having issues with it.
Thanks for giving Dan John credit and great video and explanation 👍
I've done this last weekend 14 reps of 2/1/3 OTM coupled with skipping rope for 40 seconds and 20 seconds rest. A blast.
What I'll do every weekend is 2X turkish getups each side for 5 sets, then 12X swings for 5 sets, then 4X squats each side for 5 sets, then 5X cleans each side for 5 sets, then 5X overhead presses each side for 4 sets, then 3X combo clean, squat, and overhead press each side for 5 sets.
All of this I do interlaced with shadowboxing of 2 combos 3X in-between each set or each exercise at random, then I top off the workout with wrist rollers 3X interlaced with abdominal work of the deadbug, heeltaps, and concentrated crunch, with maybe a long-plank, and possibly depending on how much energy I have that day, walking on hands off a bosu ball and pushup-planks off a bosu ball.
Awesome. Good timing I started doing it last week. Great that you put a video for it.
Thanks Mark for again a great video! Really appreciate your work and the sound advice you give. Sticking to it is something else but working on it. Volume cycling the c+p is giving results.
I don’t think the basics get enough love but just building up in clean and press is so beneficial. Thank you for doing the work
I did these today..taxed my whole body. Felt like I could lift a house afterwards!! This complex works!!
Great complex, and one I use almost weekly, sometimes as a standalone or integrated with sprints, burpees, or another calisthenic. Great instructional video!
Dan's 10, 000 Swing Challenge is another mad mad one
Dan’s still going strong! Thanks Mark!
Dan John is a genius and thank you for this higly instructional video.
This is my favourite complex *but* it's not enough pressing volume for me, I tend towards 2-2-3 or 1 row, clean to rack, 2 press, 3 squats. I've done the single KB version but the squats get un-fun real quick when doing 3 each side!
I love Dan John.
Excellent demo. Thank you. This seems a lot like Dry Fighting Weight by Geoff Neupert. I've seen a variation that added in deficit push ups and pendaly rows at +1 rep to what ever rep count you use on cleans. This would hit chest and back too.
"thumb back, thumb up".....That may have been the most simple, but best form coaching line I've heard yet for Noobs like myself. Sub'd!
Didn't know what a monster lift was but here's one I've been doing lately that I like...alternating halo + pullover + front squat
I gotta say, Mark, you're a really good instructor. Much luck to you.
These are great. I do one followed by a dozen pushups on the kbs rest then repeat for a total of 12 reps.
I always use this as my ramp up, especially if I've missed training for a week.
Interesting! Just did 10 rounds after a 90 minute zone 2 cardio workout, very nice! I was a little surprised that your KB clean looks more like a KB swing plus clean rather than a vertical up-pull motion that is usually done with barbell cleans...will try it that way next time.
One set I like is: (1 handed) -> 1swing, 1 clean, 1 squat, 1 press and repeat. (usually 5times per hand is 1 set, number of sets depending on current condition)
I'm happy you covered this one.
As always instrumental in helping us to live life better. Thank you
OUTSTANDING!
Thank you sir.
I have never been to a gym in my life. I used to play for the national team in a sport in my early 20s. I have only done spint training and own a bunch of kettlebells i bought second hand. The only programs ive done are ones taught by coach dan john. I am going to be 43 now. Push pull hinge squat and carrys + sir dan john changed my life forever.
A nice variation: 2 cleans, 1 press, 2 squats then either 1 pull up or an 8 second carry. Bump the timer to 1.10 per round. Not as portable as needs a pull up bar but great for variation 👍
Fantastic to see you referencing Dan John's work, I do see a lot of similarities in both of your philosophies of training. One question though, when you say about racking the kettlebells in the clean position to mimic a fighters guard, do you adjust the rack position for women? I've found when training some more well endowed women, they have trouble with a front rack position and have to move it more to the sides.
You are correct, the important part is vertical forearms and flat wrists.
Dan is a genius & his armor bldg was a game changer for me.
It is fantastic. I hadn’t been following Dan John’s work other than an old t nation article from a decade ago, but this complex borders on genius design so I’ve subscribed to his channel and I’ll go though his designs. Very excited to learn new things.
This is a great video. What is the reasoning for the thumb pointed back when you initiate the clean? Thanks
You referenced this video in the new "Stand Up Strong" video and I love this. Especially the single kettlebell variation. I assume you could also do an asymmetric variation with two different kettlebell weights?
You certainly could. Just do an equal number of sets on each side
Dan John's work is brilliant for the serious trainee.
Any other of his ideas you would recommend?
Humane Burpee! I'd love to see the take on that @markwildman
@@MarkWildman Oh Wow, I missed this notification of your comment... I'd love your thoughts on how effective farmers carries can be. And, he made a single kettlebell adjustment of this complex.
Thanks man!
Love the ABC protocol....sometimes I like to change the reps to 222...cos I like training shoulders
Maybe I’ll do that this morning
I ran this today with a single kettlebell as a 10 minute EMOM after some barbell squats. I enjoyed it 👌
I like to do this with just one medium weight kettlebell for a 5 minute warm-up, but I do both sides within a minute. This leaves about 20 seconds of rest. After 5 minutes I feel the main movements (pushing, hinging, squatting) are well-warmed up and the heart rate is up as well, but because of the low number of reps per movement you aren’t fatigued in any of these movements yet.
For the main workout I prefer working the nerd math though, but this workout is nice to switch things up once in a while.
Great video. Always awesome stuff. Thanks Mark.
Love it! Thank you 🎉
This looks similar to my Triple Squat Long Cycle. (Clean > racked KB Squat > Racked KB Squat> Push Press > Catch > rack squat > down). I am enamored (enARMOURED?) by Asymmetrical load at this time.
Awesome Thank you! Great break down
Love the idea of doing this as an EMOM.. sick complex
It’s definitely fun
Great wo Mark, simple and effective! I’ll be doin this one today thanks man
I've (hopefully!) My commercial diving and surface supplied training in September. It's in the middle of nowhere so I'm thinking just 2 28kg bells, a climbing rope and some running shoes. This should be a perfect complex to do
Never let go by Dan John should be in every coaches to read list
Used your thumb inward point on a kettlebell clean (handy promt) and just held a heavy kettle bell racked as long as I could stand, fun endurance test
Would it be wise to add push-ups and pull-ups to this complex, or a superset of push-ups and pull-ups? Thanks
Cool. I was already making up my on monster lifts but did not think about the different numbers.
Great complex and a lot of variations if you choose to experiment. With the single KB version I would tame the squats a bit to maybe 2 per set. Otherwise the ratio of squats will get skewed a bit. In a 10 minute EMOM you will do 2x the # of squats vs the 2 KB version....
Absolutely trying this out tomorrow. Question though: when I’m using the single KB do I need that minute of rest in between since the one side isn’t firing as much when the other side is loaded? Can I go right into the other side 2, 1, 3 and repeat for 10 minutes? ….We shall see.. I know this post is a year old but I’ve been following your recommendation of 10 min swings, and get ups 4-6 times a week for about 6 months now and I’ve never felt better about exercising at 30 years old. I’ll try this tomorrow and see if I need that minute of rest in between switching sides. I’m really not of fan of long workouts so the 20 min is ideal. Thanks for all you do and your input. It’s much appreciated!
Brilliant as ever 👍
Great video Mark! Thanks as always.
It's worth noting Dan John has recently made an updated Armor Complex to incorporate a single kettlebell.
The method is:
1xClean & Press on the Left,
Switch to the Right arm after completing the Left Rep
1x Clean & Press Right
2x Front Squats Right
Then go from Right to Left and you've completed a set.
Having immediately thought of this solution when faced with the same problem, I thought it'd be obvious :)
I often times switch the number of reps to, instead of 2, 1, 3, to 1, 2, 3 on days I want to focus more on shoulders and overhead movements.
Breath Behind the Shield. Awesome Stuff. Thanks.
Do you think this could be done with a 16kg and 24kg bell or a 24kg and 32kg?
Probably
It's another form of offset load, similar but different to both the single and the double kettlebell version.
If so desired you prossibly even could do it with one kettlebell anchored low, overhead or in the rack position
Yes, just rotate the weights between L and R. But, you also have to take into account if you have imbalances. If not, just rotate, if yes, do what works but I would try to build strength on the weaker side by using the heavier weight. This all assumes that you have solid form and range of motion through the entire sequence of movements.
Would make it even better tbh
@@snoopcane4422 you savage you!
Yes, those are the bells I use. I’ve been doing ABC for months now and, as Dan would say, magical things happen.
Informative. I did this today after 500 KB swings
Hey! Is there a way to avoid getting ecchymoses when doing the clean? I end up having ecchymoses below the wrist and on side of the upper arm where the KB ends up resting.
Maybe it’s just an acclimation?
Going to try 2-3-2-3 swing-clean-press-squat, but I think its too much for emom, so will start with e2o2.
I’m gonna try that tomorrow.
One of my favorite complexes. I call it the Hero workout.
I like my clean and press the windmills too much. Weather outside or inside with your heaviest weight.
3:51 here you can see the kettlebell rotate 360* during a hand change 🙏🏼
thank you for great video. how many times do you excercise a week?
Hi Mark, I like your channel and your workouts. Emom is a methot that i like but I have a doubt.. I can do 5 strict presses with double 24 kg kettlebells.. so, if my goal is to gain strenght and muscle, wich is the weight i sould be using for this 2-1-3 EMOM? Or, with this weights how much reps of each move every minute on the minute? Thanks alot for your advices :)))
I’m toying with singles and pistol squats for a few weeks. Hoping it may help with a little imbalance from left to right.
If you only have one kettlebell is it then one cycle each side per minut or is it one cycle prr side oe r minut? Aka forst minute one cycle right side - second minute one cycle left side vice versa?
Is this a good replacement for the traditional clean & press, squat day when you are short on time?
Absolutely
You won't get the stimulus that 70% of 1RM would give you going 2 reps in reserve but that is obvious.
The often forgotten benefit of doing a ballistic complex like this is the unique stimulus you get on the soft connective tissue. Joints, ligaments and tendons.
Then we also must acknowledge the proprioception improvements and mind/motor connections.
Absolutely
Also good to do 3 cleans 1 press 2 squats for more sets.
I would love to see a comparison between the sports performance benefits of the kettlebell vs barbell training. I love the accessibility of the kettlebell but I often wonder if I'm missing anything by not incorporating some barbell training alongside kettlebells.
Yes do both. They complement each other nicely.
There is no substitute for the bar when it comes to raw strength, but kettlebell is king for endurance and mobility.
Great stuff!!! As usual 👍🏼✌🏼
I have quite a few comments, thoughts, questions, suggestions/requests:
1) Interesting to see MW do a breakdown of another trainer's complex. Can we expect a breakdown of a few of Geoff Neupert's complexes, or 'The Wolf Complex'? These are useful complexes, IMO.
Learning from MW (& a few others) I now make up my own complexes, and perform them in various ways/means for a variety of goals...
Thanks, Mark!
2) Also, can we expect some MW complexes soon? :-)
3) I love Dan John's ABC! It's minimalistic, very effective & very efficient!
Different programming can yield (can be done for) different results (goals).
For example: I do this with medium wts EMOM style (say, 10-15 min EMOM) for cardio; or, with heavy wts E2MOM or E3MOM style (or just straight rounds - 5-6 rounds with 2-3 min rest) for strength training; or, with light-to-medium wts for TUT (say, 10 min AMRAP with minimal rest) for strength-endurance (muscular).
All in all, a GREAT complex!!!
4) Yes, Dan John is wise & his advice is often legit, but often it is not. Just be wary of doing whatever/EVERY thing he is enthusiastic about -- esp. if it has little scientific evidence behind it...Anyway, no hero-worshipping, at least for me....
A great thing about him is he never even tries to offer medical advice!
Make me big list and I’ll start looking them all up
@@MarkWildman But, Mark, what's the point? I mean, (a) that will only promote others (not a bad thing per se!), and (b) we'd much rather see *your* complexes😁
But, if you want, I can try & compile a list -- it's not going to be a big one, cuz, as I mentioned, now I make up my own...Maybe I can submit my own & you can critically evaluate them😁😁
@@shantanusapru someone asked me about it. so i said id make a video on it. i don't mind talking about other trainers work, because there are a lot of great ideas out there. and this is a great idea. its simple, its effective and its efficient.
@@MarkWildman OK, I understand. Cool!
So nice! thanks
Awesome video and awesome complex. @Mark I'm training as a PT and would like to supplement with a kettlebell training certification: do you have any recommendation on the best one to consider (I live in the UK but would like the cert to have meaning internationally)? Any advice appreciated
with the single hand version and the hand change, it becomes basically two reps of the whole thing. would you do that still as an emom?
dam this looks so fun actually; think I'll try this one come spring, mixing it with Pavel Tsatsouline's Simple & Sinister
Nicely done