Armour Building Complex

Synopsis

  • 1 Clean and Press (Left Arm)
  • 1 Clean and Press (Right Arm)
  • 2 Front Squats (Kettlebell in Racked Position)

Perform all three movements in sequence, then place the kettlebell down.

In the next round, start by picking up the bell with the same hand you used to set it down in the previous round.

This alternates the side the kettlebell is held on during the squats, balancing the load over time.

This complex also works well as an EMOM (Every Minute on the Minute): perform one full round at the top of each minute. Rest for the remainder of the minute, then begin the next round when the clock turns. Aim for 10 to 20 minutes, depending on your conditioning and load.

Dan John is a strength coach, author, and former Highland Games competitor known for his ability to distill complex training ideas into clear, practical programs. He’s coached everyone from elite athletes to general fitness enthusiasts, with a focus on foundational strength, longevity, and simplicity.
This is Dan John’s minimalist muscle-building and work-capacity protocol using a single kettlebell. It’s simple, brutally effective, and easy to remember.

Progression

• Use a kettlebell you can press comfortably for 5–8 strict reps.
• Track how many rounds you complete in 20 minutes.

• Improve by:
o Completing more rounds in the same timeframe.
o Moving to a heavier bell (4–6 kg jump) once 20 minutes is consistently solid.

Why It Works

  • Clean and Press (each side): builds upper body strength, shoulder stability, and grip endurance.
  • Racked Front Squats: strengthen the legs and core while challenging posture and lateral loading.
  • Alternating the racked side each set ensures balanced development and reinforces bracing and control.
  • The EMOM structure drives pacing, efficiency, and recovery under pressure.

This complex rewards consistency, precision, and effort. It’s not flashy—it’s fundamental. And it works.

Two Kettlebell Version of the ABC

If you happen to have two, same-sized kettlebells, you can also consider the Double Kettlebell Armour Building Complex. This was the original version developed by Dan John. The single-bell program was developed later for people with a limited bell collection.

It’s a basic program consisting of the following, easiest done as an EMOM:

  • 2 Cleans
  • 1 Overhead Press
  • 3 Front Squats with the kettlebells held in the rack position.

This version of the complex requires more strength and skill since you’ll be doing double-armed movements which will load your body and challenge our stability with twice as much weight as the single-bell version.

You’ll do the sequence at the top of the minute, park the bells on the floor, and recover for the remainder of the minute.

If you have any questions about this page or kettlebell training in general, feel free to contact me at Randy@ToughenUp.com .