Kinect Kettlebell Tower

Level 3
Kinect Complex System

The Kinect Kettlebell Tower workout is based on the Kinect Complex System.

The complex system links a set number (often 4-6) of multi-joint resistance exercises together for a set number of reps making a circuit. You would then complete the complex for a set number of rounds with a fixed rest period between each round.

This style of training keeps the heart rate raised up to a very high level with the muscles working through a variety of movements.

The selection of exercises in this complex involves a lot of work on the posterior chain (calves, glutes, hamstrings and lower back) with shoulders and arms. This is great for sports such as tennis, volleyball, basketball, boxing and MMA or just all over fitness conditioning. The intensity of the workout makes it a great fat burner and real lung buster for people looking to get into shape. The technique used is the less complex but physically demanding hardstyle so it’s not ideal for people preparing for kettlebell sport competitions.

The movements in the Kinect Kettlebell Tower include what the Kinect Method would consider level 3 exercises.

Level 3 exercises are technical and often sports specific requiring good body awareness, control, timing and understanding. Its best to make sure you can perform level 1 and 2 exercises before you attempt this to ensure you have correct and safe form.

Have a look at this video for an example of the Kinect Kettlebell Tower.

Kinect Kettlebell Tower Youtube Clip

Perform 5 reps of each exercise on your left hand then the right.

• Single arm swing
• Clean
• High pull
• Snatch
• Jerk

Take a 1 minuet rest and perform the complex again on each side. Try to build up to 5 rounds of this over the weeks.

Once you have managed this you can either reduce the rest from 1 min to 30 seconds between rounds. This is best if you want to build on your endurance

If you want to develop more strength in this routine increase the weight by 4kgs to the next kettlebell. Reduce the rounds to 2 with 1 minute rest and working up to 5 rounds again over the weeks.

For personal training sessions in the New Forest and Southampton area contact Stuart Ward from the Kinect Method www.kinectmethod.co.uk 

The Kinect Method specialises in holistic lifestyle programs including mind, food and body.
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