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Kettlebell Complex: Squat-Curl-Press-Overhead Extension

After annihilating your entire body with the kettlebell squat-curl-press-overhead extension, check out my Kettlebell Moves page for a lot more exercises!


  • Quadriceps
  • Biceps
  • Shoulders
  • Triceps
  • Abs
  • Forearms
A kettlebell complex sequences one repetition of several different moves right after one another. The result is that you work a lot of different areas in a short amount of time. Adding kettlebell complexes to your workout raises the intensity to a whole new level.

Squat-Curl-Press-Overhead Extension

  1. Stand with your feet slightly wider than shoulder width.
  2. In the video, I begin the move by holding the kettlebell grasped with my hands on the sides of the handle in a horn grip at chest height. You can experiment with different hand holds in order to work your muscles a little differently each way. Feel free to incorporate a 2-hand bottom up (grasp the handles of the kettlebell so that the bottom of it is facing to the sky or ceiling) or a ball grip with the handle up (grasp the ball of the kettlebell with the handle facing to the sky or ceiling). I don’t recommend using a ball grip with the handle down because the handle will likely hit the back of your head during the overhead extension.
  3. Perform a squat.
  4. While you are all the way down in the squat position, do a 2-hand curl.
  5. Press up from the squat into a standing position and continue through with the press until you have raised the kettlebell overhead.
  6. Lower the kettlebell down behind your head and then extend the kettlebell back overhead.
  7. Lower the kettlebell back to the starting position with the kettlebell in your grasp of choice and at chest level and then repeat the exercise.


Make sure you choose a weight that you can do on your weakest move of the sequence.

Whether you are working this exercise for reps or for time, make sure you challenge yourself!

Kettlebell Squat Curl Press Overhead Extension

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