Kettlebell Complex: Swing-Catch-Squat-Press

Figure out the coordination of the swing-catch-squat-press kettlebell complex, then check out my Kettlebell Moves page for a lot more exercises!


  • Quads
  • Glutes
  • Hamstrings
  • Back
  • Forearms
  • Shoulders
  • Triceps
  • Abs

Kettlebell Complex

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 complexes to your workout raises the intensity to a whole new level.

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


  1. Set your feet shoulder width apart or slightly wider with toes slightly pointed out.
  2. Scoot your butt back as if you’re going to sit on a stool, keeping your back flat instead of curved, and grasp the handle with both hands.
  3. Keep your head up and eyes out in front of you.
  4. Swing the kettlebell back between your legs, and with one smooth motion, squeeze the glutes and snap the hips forward, projecting the kettlebell out in front of you.
  5. Keep your core tight and engaged and maintain your grip as the power of your hip thrust projects the kettlebell forward and up. Depending on the weight of the bell and the force of your thrust, you may need to rock back on your heels to prevent yourself from leaning or falling forward. Limit the power of your swing so that the upward momentum of the kettlebell stops about chest height.
  6. Release the kettlebell at the point where it stops moving upward and before gravity pulls it back to the ground. Clasp both hands around the ball of the kettlebell and try to get your thumbs hooked around the horns.
  7. Squat down as low as you can, sticking your butt out as if there is a stool behind you and keeping your head up and looking straight ahead for the entire time. Keep your elbows in between the knees or guide them into your quads as a depth guide if you’re concerned about squatting too deeply or if you have knee issues. If you have knee issues you should stop much sooner in the squat before it becomes too uncomfortable.
  8. Keep the core tight and in one fluid motion, drive your feet and heels into the ground, straighten the legs and press the bell overhead.
  9. Lower the kettlebell back to chest level, give a slight push to move it away from your body, and release the grip that you have on the ball of the bell. Clasp the handle with both hands, and allow it to swing back down between your legs and repeat the move.

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


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