/ The Long Iron Undertow
Kettlebell complex for 18 October 2026
18 October 2026: The Long Iron Undertow, a 2-movement kettlebell complex with one bell — Deadlift, Stiff-leg deadlift.
The sequence
- 15 repsDeadliftground → hang · grind · Moderate grip
- 24 repsStiff-leg deadlifthang → hang · grind · Moderate grip
What it costs
- Relative load
- 9.4
- Grip index
- 18
- Drive patterns
- 1
Relative load is a weighted rep sum for comparing complexes with each other. It is not a difficulty rating.
- Bell weight is capped by the weakest link — the whole complex runs at the load of the hardest single movement in it.