The BEST Kettlebell Flow You Haven’t Done, Yet
I am a huge fan of kettlebell flows. Not only are they incredibly challenging, but they also provide your training program with conditioning work that doesn’t comprise of boring cardio equipment.
Many have played with kettlebells, but have you have gone through 3-5 minute bouts of exercises using them before you rest?
What is a Kettlebell Flow
Two or more exercises are string together and performed one rep of each movement back to back in a fluid sequence (differs from complexes because complex exercises are broken up individually & performed for more than one rep at a time & not as fluid in transitions between exercises).
Now, these flows can be GREAT for giving you a full-body workout, increased mind-muscle connection, increased caloric burn, coordination, strength gains, agility, mobility, and even creativity.
Why You Need Kettlebell Flow
1. Breaking out of plateaus
Every seasoned lifter will go through phases of their programs where things get stagnant, boring, and results stop coming. It’s inevitable, but mixing things up with kettlebell flows are a superb way to challenge yourself on the force-velocity curve by adding some elements of both strength-speed and speed-strength work. Adding creative exercises and using kettlebells works muscles differently from normal free weights or exercise machines, helping progress you further in your goals.
2. Building Strength
If you challenge yourself, you can build serious strength using them! I routinely use 40-60 pound kettlebells for cleans, presses, rows, and even squats. This allows me to use all sorts of muscle synergies to stabilize and lift the weights in all fashions will certainly deem progressive overload, especially if you manipulate variables such as volume and intensity. Although I wouldn’t recommend adding more and more sets when trying to build strength, I’d focus on dropping rest times with lighter weights or using heavier kettlebells with longer rests. The choice is ultimately up to you, but for anyone to say you can’t get strong with kettlebells certainly hasn’t used them effectively.
3. Burning Fat
This comes without saying, but flows and complexes fire up your energy expenditure! They will challenge your mind, body, and heart! For many who body build or straight-set, adding some conditioning can be tedious. Flows solve this and get you a better bang for your buck by challenging you to a greater degree than getting on the elliptical.
4. Challenging Proprioceptive Awareness and Neurological Demands
When making kettlebell flows and complexes, try adding the more challenging exercises to the beginning where your neural senses and strength/awareness are not as fatigued. You will notice I start both of my with snatch variations, which challenge most lifters the most.
Another great point would be the single-arm/leg work involved. Offset loading is a fantastic way to challenge your core and add some severe stability components to your workout. Many of us struggle to add any single arm or leg work so doing them in kettlebell complexes and flows can be a sure fire way to get it done and add a challenging aspect to it.
It is one thing to throw some weight on a bar and squat, but how about using 40-60% of that load and going from swings to rotational presses and pause squats? See what I mean?
5. Adding variety and “fun” to your training
Many of us struggle to stay consistent. I constantly preach how important it is to continue to win each day. Many of us go one of two routes with their training:
- They bunny hop from program to program and never give one enough time and effort to see progress.
- They do the same thing, ALL the time. They were never mixing things up.
Both these groups can do WONDERS by adding kettlebell flows and complexes to their routines! At the very least, adding a few rounds as metabolic finishers can help your fat loss efforts.
We all want to reach our goals, whether to look jacked, lose weight, or build serious muscle. Kettlebells can be an excellent tool for that, no matter what you may be after, so here are two below you can try to knock out!
4 Kettlebell Flow Routines
#1 Kettlebell Flow: The Deadlift-Snatch Flow
This one challenges you in all areas. You start by doing two sumo deadlifts and then go right into a single-arm snatch which will challenge your core with some anti-rotational severe work. You finish the flow off with more bilateral work using both kettlebells at the same time. This one will tax your nervous system to control, stabilize, and exploit power while having your heart rate soaring.
#2 Kettlebell Flow: The Increasing Ladder Flow/Complex
Talk about an excellent way to BOOST overall metabolic capacity and strength! During this complex, you begin with a flow of swings to snatches and ending with presses for a series of three cycles. Then you quickly fire up your heart rate with more increasing reps going to 5, 7 and to 15 for a combination of strength and conditioning based movements. All you need is 3-4 rounds of this guy to get a great workout in!
#3 Kettlebell Flow: The Double Arm Kettlebell Snatch Complex
This workout is a perfect demonstration of filling in the “power” or most taxing and challenging exercise first in the complex! The overhead snatch serves that purpose with its requirement to produce enough power to get them overhead and then using your core and shoulders to stabilize the weight overhead, eventually going into overhead presses! The added gorilla rows are a superb way to work both your core and back in one, forcing a quality hip hinge, which many of us desperately need more in our workouts. Again, 3-4 rounds of this is all you need!
#4 Kettlebell Flow: The Row-Clean Flow
The final flow here is unique in the way it challenges your body to clean the kettlebells coming right off a row. It is much more complicated than it looks because the position your body is in for a standard row is more hinged and perpendicular to the floor, while a clean needs your body in a hinged and upright torso position for peak power. This transition is tough, so make sure you start light and gradually work your way up in weights. The ending on a double swing adds a new element of exhaustion to this since it usually would be at the beginning, so focus on quality reps and you will quickly see one of the biggest reasons this one fires you up, which is the grip strength required! Give it a go for 4-6 rounds with a strict 60-90 seconds rest between each!
<blockquote class=”instagram-media” data-instgrm-permalink=”https://www.instagram.com/p/CGe7JUGD-te/?utm_source=ig_embed&utm_campaign=loading” data-instgrm-version=”13″ style=” background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:540px; min-width:326px; padding:0; width:99.375%; width:-webkit-calc(100% – 2px); width:calc(100% – 2px);”><div style=”padding:16px;”> <a href=”https://www.instagram.com/p/CGe7JUGD-te/?utm_source=ig_embed&utm_campaign=loading” style=” background:#FFFFFF; line-height:0; padding:0 0; text-align:center; text-decoration:none; width:100%;” target=”_blank”> <div style=” display: flex; flex-direction: row; align-items: center;”> <div style=”background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;”></div> <div style=”display: flex; flex-direction: column; flex-grow: 1; justify-content: center;”> <div style=” background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;”></div> <div style=” background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;”></div></div></div><div style=”padding: 19% 0;”></div> <div style=”display:block; height:50px; margin:0 auto 12px; width:50px;”><svg width=”50px” height=”50px” viewBox=”0 0 60 60″ version=”1.1″ xmlns=”https://www.w3.org/2000/svg” xmlns:xlink=”https://www.w3.org/1999/xlink”><g stroke=”none” stroke-width=”1″ fill=”none” fill-rule=”evenodd”><g transform=”translate(-511.000000, -20.000000)” fill=”#000000″><g><path d=”M556.869,30.41 C554.814,30.41 553.148,32.076 553.148,34.131 C553.148,36.186 554.814,37.852 556.869,37.852 C558.924,37.852 560.59,36.186 560.59,34.131 C560.59,32.076 558.924,30.41 556.869,30.41 M541,60.657 C535.114,60.657 530.342,55.887 530.342,50 C530.342,44.114 535.114,39.342 541,39.342 C546.887,39.342 551.658,44.114 551.658,50 C551.658,55.887 546.887,60.657 541,60.657 M541,33.886 C532.1,33.886 524.886,41.1 524.886,50 C524.886,58.899 532.1,66.113 541,66.113 C549.9,66.113 557.115,58.899 557.115,50 C557.115,41.1 549.9,33.886 541,33.886 M565.378,62.101 C565.244,65.022 564.756,66.606 564.346,67.663 C563.803,69.06 563.154,70.057 562.106,71.106 C561.058,72.155 560.06,72.803 558.662,73.347 C557.607,73.757 556.021,74.244 553.102,74.378 C549.944,74.521 548.997,74.552 541,74.552 C533.003,74.552 532.056,74.521 528.898,74.378 C525.979,74.244 524.393,73.757 523.338,73.347 C521.94,72.803 520.942,72.155 519.894,71.106 C518.846,70.057 518.197,69.06 517.654,67.663 C517.244,66.606 516.755,65.022 516.623,62.101 C516.479,58.943 516.448,57.996 516.448,50 C516.448,42.003 516.479,41.056 516.623,37.899 C516.755,34.978 517.244,33.391 517.654,32.338 C518.197,30.938 518.846,29.942 519.894,28.894 C520.942,27.846 521.94,27.196 523.338,26.654 C524.393,26.244 525.979,25.756 528.898,25.623 C532.057,25.479 533.004,25.448 541,25.448 C548.997,25.448 549.943,25.479 553.102,25.623 C556.021,25.756 557.607,26.244 558.662,26.654 C560.06,27.196 561.058,27.846 562.106,28.894 C563.154,29.942 563.803,30.938 564.346,32.338 C564.756,33.391 565.244,34.978 565.378,37.899 C565.522,41.056 565.552,42.003 565.552,50 C565.552,57.996 565.522,58.943 565.378,62.101 M570.82,37.631 C570.674,34.438 570.167,32.258 569.425,30.349 C568.659,28.377 567.633,26.702 565.965,25.035 C564.297,23.368 562.623,22.342 560.652,21.575 C558.743,20.834 556.562,20.326 553.369,20.18 C550.169,20.033 549.148,20 541,20 C532.853,20 531.831,20.033 528.631,20.18 C525.438,20.326 523.257,20.834 521.349,21.575 C519.376,22.342 517.703,23.368 516.035,25.035 C514.368,26.702 513.342,28.377 512.574,30.349 C511.834,32.258 511.326,34.438 511.181,37.631 C511.035,40.831 511,41.851 511,50 C511,58.147 511.035,59.17 511.181,62.369 C511.326,65.562 511.834,67.743 512.574,69.651 C513.342,71.625 514.368,73.296 516.035,74.965 C517.703,76.634 519.376,77.658 521.349,78.425 C523.257,79.167 525.438,79.673 528.631,79.82 C531.831,79.965 532.853,80.001 541,80.001 C549.148,80.001 550.169,79.965 553.369,79.82 C556.562,79.673 558.743,79.167 560.652,78.425 C562.623,77.658 564.297,76.634 565.965,74.965 C567.633,73.296 568.659,71.625 569.425,69.651 C570.167,67.743 570.674,65.562 570.82,62.369 C570.966,59.17 571,58.147 571,50 C571,41.851 570.966,40.831 570.82,37.631″></path></g></g></g></svg></div><div style=”padding-top: 8px;”> <div style=” color:#3897f0; 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The BEST Kettlebell Flow You Haven’t Done, Yet
I am a huge fan of kettlebell flows. Not only are they incredibly challenging, but they also provide your training program with conditioning work that doesn’t comprise of boring cardio equipment.
Many have played with kettlebells, but have you have gone through 3-5 minute bouts of exercises using them before you rest?
What is a Kettlebell Flow
Two or more exercises are string together and performed one rep of each movement back to back in a fluid sequence (differs from complexes because complex exercises are broken up individually & performed for more than one rep at a time & not as fluid in transitions between exercises).
Now, these flows can be GREAT for giving you a full-body workout, increased mind-muscle connection, increased caloric burn, coordination, strength gains, agility, mobility, and even creativity.
Why You Need Kettlebell Flow
1. Breaking out of plateaus
Every seasoned lifter will go through phases of their programs where things get stagnant, boring, and results stop coming. It’s inevitable, but mixing things up with kettlebell flows are a superb way to challenge yourself on the force-velocity curve by adding some elements of both strength-speed and speed-strength work. Adding creative exercises and using kettlebells works muscles differently from normal free weights or exercise machines, helping progress you further in your goals.
2. Building Strength
If you challenge yourself, you can build serious strength using them! I routinely use 40-60 pound kettlebells for cleans, presses, rows, and even squats. This allows me to use all sorts of muscle synergies to stabilize and lift the weights in all fashions will certainly deem progressive overload, especially if you manipulate variables such as volume and intensity. Although I wouldn’t recommend adding more and more sets when trying to build strength, I’d focus on dropping rest times with lighter weights or using heavier kettlebells with longer rests. The choice is ultimately up to you, but for anyone to say you can’t get strong with kettlebells certainly hasn’t used them effectively.
3. Burning Fat
This comes without saying, but flows and complexes fire up your energy expenditure! They will challenge your mind, body, and heart! For many who body build or straight-set, adding some conditioning can be tedious. Flows solve this and get you a better bang for your buck by challenging you to a greater degree than getting on the elliptical.
4. Challenging Proprioceptive Awareness and Neurological Demands
When making kettlebell flows and complexes, try adding the more challenging exercises to the beginning where your neural senses and strength/awareness are not as fatigued. You will notice I start both of my with snatch variations, which challenge most lifters the most.
Another great point would be the single-arm/leg work involved. Offset loading is a fantastic way to challenge your core and add some severe stability components to your workout. Many of us struggle to add any single arm or leg work so doing them in kettlebell complexes and flows can be a sure fire way to get it done and add a challenging aspect to it.
It is one thing to throw some weight on a bar and squat, but how about using 40-60% of that load and going from swings to rotational presses and pause squats? See what I mean?
5. Adding variety and “fun” to your training
Many of us struggle to stay consistent. I constantly preach how important it is to continue to win each day. Many of us go one of two routes with their training:
- They bunny hop from program to program and never give one enough time and effort to see progress.
- They do the same thing, ALL the time. They were never mixing things up.
Both these groups can do WONDERS by adding kettlebell flows and complexes to their routines! At the very least, adding a few rounds as metabolic finishers can help your fat loss efforts.
We all want to reach our goals, whether to look jacked, lose weight, or build serious muscle. Kettlebells can be an excellent tool for that, no matter what you may be after, so here are two below you can try to knock out!
4 Kettlebell Flow Routines
#1 Kettlebell Flow: The Deadlift-Snatch Flow
This one challenges you in all areas. You start by doing two sumo deadlifts and then go right into a single-arm snatch which will challenge your core with some anti-rotational severe work. You finish the flow off with more bilateral work using both kettlebells at the same time. This one will tax your nervous system to control, stabilize, and exploit power while having your heart rate soaring.
#2 Kettlebell Flow: The Increasing Ladder Flow/Complex
Talk about an excellent way to BOOST overall metabolic capacity and strength! During this complex, you begin with a flow of swings to snatches and ending with presses for a series of three cycles. Then you quickly fire up your heart rate with more increasing reps going to 5, 7 and to 15 for a combination of strength and conditioning based movements. All you need is 3-4 rounds of this guy to get a great workout in!
#3 Kettlebell Flow: The Double Arm Kettlebell Snatch Complex
This workout is a perfect demonstration of filling in the “power” or most taxing and challenging exercise first in the complex! The overhead snatch serves that purpose with its requirement to produce enough power to get them overhead and then using your core and shoulders to stabilize the weight overhead, eventually going into overhead presses! The added gorilla rows are a superb way to work both your core and back in one, forcing a quality hip hinge, which many of us desperately need more in our workouts. Again, 3-4 rounds of this is all you need!
#4 Kettlebell Flow: The Row-Clean Flow
The final flow here is unique in the way it challenges your body to clean the kettlebells coming right off a row. It is much more complicated than it looks because the position your body is in for a standard row is more hinged and perpendicular to the floor, while a clean needs your body in a hinged and upright torso position for peak power. This transition is tough, so make sure you start light and gradually work your way up in weights. The ending on a double swing adds a new element of exhaustion to this since it usually would be at the beginning, so focus on quality reps and you will quickly see one of the biggest reasons this one fires you up, which is the grip strength required! Give it a go for 4-6 rounds with a strict 60-90 seconds rest between each!
<blockquote class=”instagram-media” data-instgrm-permalink=”https://www.instagram.com/p/CGe7JUGD-te/?utm_source=ig_embed&utm_campaign=loading” data-instgrm-version=”13″ style=” background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:540px; min-width:326px; padding:0; width:99.375%; width:-webkit-calc(100% – 2px); width:calc(100% – 2px);”><div style=”padding:16px;”> <a href=”https://www.instagram.com/p/CGe7JUGD-te/?utm_source=ig_embed&utm_campaign=loading” style=” background:#FFFFFF; line-height:0; padding:0 0; text-align:center; text-decoration:none; width:100%;” target=”_blank”> <div style=” display: flex; flex-direction: row; align-items: center;”> <div style=”background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;”></div> <div style=”display: flex; flex-direction: column; flex-grow: 1; justify-content: center;”> <div style=” background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;”></div> <div style=” background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;”></div></div></div><div style=”padding: 19% 0;”></div> <div style=”display:block; height:50px; margin:0 auto 12px; width:50px;”><svg width=”50px” height=”50px” viewBox=”0 0 60 60″ version=”1.1″ xmlns=”https://www.w3.org/2000/svg” xmlns:xlink=”https://www.w3.org/1999/xlink”><g stroke=”none” stroke-width=”1″ fill=”none” fill-rule=”evenodd”><g transform=”translate(-511.000000, -20.000000)” fill=”#000000″><g><path d=”M556.869,30.41 C554.814,30.41 553.148,32.076 553.148,34.131 C553.148,36.186 554.814,37.852 556.869,37.852 C558.924,37.852 560.59,36.186 560.59,34.131 C560.59,32.076 558.924,30.41 556.869,30.41 M541,60.657 C535.114,60.657 530.342,55.887 530.342,50 C530.342,44.114 535.114,39.342 541,39.342 C546.887,39.342 551.658,44.114 551.658,50 C551.658,55.887 546.887,60.657 541,60.657 M541,33.886 C532.1,33.886 524.886,41.1 524.886,50 C524.886,58.899 532.1,66.113 541,66.113 C549.9,66.113 557.115,58.899 557.115,50 C557.115,41.1 549.9,33.886 541,33.886 M565.378,62.101 C565.244,65.022 564.756,66.606 564.346,67.663 C563.803,69.06 563.154,70.057 562.106,71.106 C561.058,72.155 560.06,72.803 558.662,73.347 C557.607,73.757 556.021,74.244 553.102,74.378 C549.944,74.521 548.997,74.552 541,74.552 C533.003,74.552 532.056,74.521 528.898,74.378 C525.979,74.244 524.393,73.757 523.338,73.347 C521.94,72.803 520.942,72.155 519.894,71.106 C518.846,70.057 518.197,69.06 517.654,67.663 C517.244,66.606 516.755,65.022 516.623,62.101 C516.479,58.943 516.448,57.996 516.448,50 C516.448,42.003 516.479,41.056 516.623,37.899 C516.755,34.978 517.244,33.391 517.654,32.338 C518.197,30.938 518.846,29.942 519.894,28.894 C520.942,27.846 521.94,27.196 523.338,26.654 C524.393,26.244 525.979,25.756 528.898,25.623 C532.057,25.479 533.004,25.448 541,25.448 C548.997,25.448 549.943,25.479 553.102,25.623 C556.021,25.756 557.607,26.244 558.662,26.654 C560.06,27.196 561.058,27.846 562.106,28.894 C563.154,29.942 563.803,30.938 564.346,32.338 C564.756,33.391 565.244,34.978 565.378,37.899 C565.522,41.056 565.552,42.003 565.552,50 C565.552,57.996 565.522,58.943 565.378,62.101 M570.82,37.631 C570.674,34.438 570.167,32.258 569.425,30.349 C568.659,28.377 567.633,26.702 565.965,25.035 C564.297,23.368 562.623,22.342 560.652,21.575 C558.743,20.834 556.562,20.326 553.369,20.18 C550.169,20.033 549.148,20 541,20 C532.853,20 531.831,20.033 528.631,20.18 C525.438,20.326 523.257,20.834 521.349,21.575 C519.376,22.342 517.703,23.368 516.035,25.035 C514.368,26.702 513.342,28.377 512.574,30.349 C511.834,32.258 511.326,34.438 511.181,37.631 C511.035,40.831 511,41.851 511,50 C511,58.147 511.035,59.17 511.181,62.369 C511.326,65.562 511.834,67.743 512.574,69.651 C513.342,71.625 514.368,73.296 516.035,74.965 C517.703,76.634 519.376,77.658 521.349,78.425 C523.257,79.167 525.438,79.673 528.631,79.82 C531.831,79.965 532.853,80.001 541,80.001 C549.148,80.001 550.169,79.965 553.369,79.82 C556.562,79.673 558.743,79.167 560.652,78.425 C562.623,77.658 564.297,76.634 565.965,74.965 C567.633,73.296 568.659,71.625 569.425,69.651 C570.167,67.743 570.674,65.562 570.82,62.369 C570.966,59.17 571,58.147 571,50 C571,41.851 570.966,40.831 570.82,37.631″></path></g></g></g></svg></div><div style=”padding-top: 8px;”> <div style=” color:#3897f0; 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