After 40, strength can’t be something you circle back to when life settles down. It is the foundation that carries you through everything that comes next. It becomes non-negotiable if you want to move with ease as you age. 

We don’t train for summer. We train for life. Because after your 40s, being strong isn’t about chasing a look, it’s about claiming a standard.

We don’t move through our days using one muscle at a time. We twist, hinge, push, and pull all at once. That’s why compound training matters. It builds more than muscle; it builds connection, balance, and the ability to handle life’s weight, inside and out.

This kettlebell complex is a compound movement that will engage your muscles, increase your heart rate and connect your mind to your body for mindful movement. 

Strong after 40 isn’t a phase. It’s the standard and it’s one you set every time you pick up that bell!

KBStronger Complex  

Train each exercise 2 x and then you are ready to put them together! Full swing, mid rack, squat into overhead tricep extension.

How to train: 

Train each 30 seconds with 15- 30 seconds rest between. Once you know all movements train 3-5 sets of the complex 30-45 seconds with 15-30 seconds’ rest.

Full Swing :

1. Set the kettlebell on the floor about approximately a foot and half in front of you.
2. Fold at the waist (pushing hips back) knee bend and as you grip the handle, pull your shoulders back. Kettlebell should be on an angle making a nice line from kettlebell to wrist, elbow all the way to your shoulder.
3. While gripping the handle, drive the kettlebell towards the hips, above your knees. Swing the kettlebell up to shoulder level with your arms straight as you engage your glutes (squeezing at the top), standing tall. Your arms and the kettlebell should feel weightless through the entire motion.
4. Let the kettlebell descend as you push your hips back keeping the kettlebell as close to “your power source” (your glutes) as possible
5. Repeat steps 1–4. Create a nonstop fluid motion. When you go to stop take the kettlebell into that back swing and with control set the kettlebell right back to your start position.

Tips: Stand tall, Squeeze Butt at the top, let your arms be an extension of the kettlebell, and breathe out at the top!

Mid Rack:

Before using a kettlebell let your arms just hang by your side, bend your elbows keeping

them close to your body; this will be your mid rack position.

1. Taking the kettlebell from the backswing position you will slide your hands from the handle to the horns of the kettlebell. Stand tall and squeeze your glutes. It is important to practice sliding the hands instead of letting go of the kettlebell. When taking the kettlebell out of the backswing to the mid rack position try to keep the kettlebell as close to the body as possible. (the power source is where you are stronger is closer to the body)
2. On the descent let your hands slide back down from the horns to the handle into that backswing motion.

Tip: Often when we slide our hands from the handle to the horns we go to the top of the horns, I need you to slide them down the horns as close as you can to the belly of the kettlebell (belly is the round part 🙂)

Squat Overhead Press Tricep Extension

1. Stand tall with your feet about hip- to shoulder-width apart, holding your kettlebell in the mid-rack position. Engage your core and keep your posture strong.
2. Lower into a controlled squat, hip hinge into knee bend to go as low as comfortable.keeping your chest lifted. As you rise, drive through your heels and press the kettlebell overhead. This can be done as a push press or 2 separate movements- standing tall first then pressing the bell up overhead. Make sure to engage glutes and core to support the lower back. Once your arms are extended, bend your elbows to lower the bell behind your head into a tricep extension. Again, think squeeze the booty!
3. Extend your arms back overhead, then return the kettlebell to mid-rack position before beginning your next rep.
   

Pro Tip:
Pull your ribcage in and tuck your pelvis under to avoid flaring your ribs or loading your lower back. Move with control and intention.