Best Kettlebell Flows

James Lee
• Friday, 16 October, 2020
• 11 min read

Not only are they incredibly challenging, but they also provide your training program with conditioning work that doesn't comprise boring cardio equipment. Every seasoned lifter will go through phases of their programs where things get stagnant, boring, and results stop coming.

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It's inevitable, but mixing things up with kettlebellflows 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 kettle bells works muscles differently from normal free weights or exercise machines, helping progress you further in your goals.

I routinely use 40-60 pound kettle bells 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.

Flows solve this and get you a better bang for your buck by challenging you to a greater degree than getting on the elliptical. When making kettlebellflows and complexes, try adding the more challenging exercises to the beginning where your neural senses and strength/awareness are not as fatigued.

Offset loading is a fantastic way to challenge your core and add some severe stability components to your workout. 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. You start by doing two sumo dead lifts and then go right into a single-arm snatch which will challenge your core with some anti-rotational severe work.

kettlebell flow
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This one will tax your nervous system to control, stabilize, and exploit power while having your heart rate soaring. During this complex, you begin with a flow of swings to snatches and ending with presses for a series of three cycles.

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. The final flow here is unique in the way it challenges your body to clean the kettle bells 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! Trainers like Metrical’s Eric Lava (known better on Instagram as primal.soldier as a flow expert) use powerful kettlebellflows to help you pack on muscle, while Mike Fitch, creator of Animal Flow, will have you owing to improve your mobility.

When you flow, you’re poaching from yoga, gymnastics, martial arts, and break dancing. Like those disciplines, owing pushes you to do more than reps; your body must make small transitional movements to get in position to, say, do a push up after the squat as part of the burpee.

kettlebell training transformation chest flow glutes swing exercises crossfit body workout swings deadlift kettlebells
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A recent study in Human MovementScience that followed subjects who performed training similar to Animal Flow for four weeks found that their ground-based movements improved proprioception (your sense of where your body is in space) and cognition. “With moderate to heavy weight in your flows, you can stress your muscles to induce gains,” he says.

Whatever you use them for, you can expect them to be more fun than counting to 20 on another set of curls, says John Wolf, chief fitness officer at Innit Academy Gym in Austin. One of the best parts about flows : You can build them yourself, combining a variety of exercises in ways that work for you.

Don’t start flowing until you’re comfortable with some basic exercises, like squats, push ups, and bear click-throughs (start in a plank, then lift your right arm off the ground and kick your left leg through to your right side), as well as kettle bell moves like the row, press, dead lift, and clean. Flows build up fatigue more quickly than, say, a set of pull ups, so your conditioning can improve even with just a few reps.

Innit’s John Wolf says, “You’ll walk away feeling like an animal.” Twist to your right side, raising your right hand and extending your left leg out straight.

From that quadruped position, rock your weight backward just slightly, then jump your feet forward; lift your hands from the ground as you do this. Land in a squat with your feet just outside shoulder width and your toes turned slightly outward.

kettlebell flow
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As soon as you complete the flogger, jump as high as you can, throwing your arms back-ward to generate maximum momentum and power. Land with your knees slightly bent, cushioning the impact, and then immediately lower back into another squat.

That’s 1 rep. Return to quadruped position, ready to begin the next rep of the flow sequence. Draw your shoulder blades together and down and bend your hips back to reach down and grasp the kettle bell with your right hand.

Keep your back flat, contract your abs, and once again squeeze your shoulder blades. From this position, draw your shoulder back and downward as you row the kettle bell with your right arm to your right side. Pause for a moment, then lower the weight so your arm hangs naturally. Don’t let it rest on the floor, though, and fight to keep your back flat.

Perform the same dead lift motion explosively, and simultaneously pull your elbow back close to your body. From the clean position, turn your toes out slightly, then bend at your knees, lowering your torso until your thighs are parallel to the ground.

Stand back up and press the kettle-bell overhead explosively, keeping your core engaged. Return the kettle bell to the floor, then repeat the entire flow with your left hand.

kettlebell transformation body training results
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This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. For more details about the Atlanta Kettle bell Flow check this article here.

The next step is to understand and master each individual kettle bell exercise. From there one extremely important exercise is learning how to seamlessly switch from one side to the other.

Being able to seamlessly bring the kettle bell from one side to the other during flows is important and explained in the following video. You then practice the second complex of swings into a goblet squat and once you feel comfortable with both you can combine the two into one flow and removing the repetition, i.e. only one repetition of each exercise flowing from one into the next.

Taco Fleur Russian Gregory Sport Institute Kettle bell Coach, Caveman training Certified, IFF Certified Kettle bell Teacher, Kettle bell Sport Rank 2, HardstyleFit Kettle bell Level 1 Instructor., CrossFit Level 1 Trainer, CrossFit Judges Certificate, CrossFit Lesson Planning Certificate, Kettle bells Level 2 Trainer, Kettle bell Science and Application, MMA Fitness Level 2, MMA Conditioning Level 1, BJJ Purple Belt and more. You probably thought of a super bendy girl in tight leggings turning herself into a pretzel.

And if you practice yoga the right way, you’ll strengthen muscles previously unknown to you. It’s a movement-based system that reinforces neurological patterning vs. mindless flexibility.

kettlebell flow
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I’ll show you an awesome body weight flow to demonstrate. So for about two years, I only practiced very advanced sequences containing tons of handstands, arm balances, and extreme back bends.

Imagine a body weight routine with dozens of push-ups and handstands every day. On the other end of the spectrum, a curious thing happened: my wrists started to hurt, my shoulders were sore, my low back was killing me and my knees were achy.

In my opinion, these were symptoms of muscular imbalance and repetitive stress syndrome. I had a conversation with my teacher, Doug Swanson, about my yoga woes.

“Anytime my knees feel loose from too much yoga; I go for a hike. Especially rowing exercises to offset all the pushing movements in yoga,” said Doug.

I realized that the body’s physical function does not have anything to do with incense and chanting. Here’s what I mean: if you want your elbow to bend, the biceps must shorten and the triceps must lengthen.

kettlebell flow
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This is an example is Harrington’s law of reciprocal innervation that states, “When a muscle contracts, its direct antagonist relaxes to an equal extent allowing smooth movement.” If we disobey this law, although we may get the result we want, the risk of injury will increase significantly.

I studied the way kettle bell lifters and other elite athletes moved. An elite level kettle bell lifter can grind out or explode ballistic moves, repeatedly, without injury.

The kettle bell lifter is aligned correctly and utilizing optimal body mechanics to achieve an outcome; the yoga student is probably not. It’s because the kettle bell lifter understands that if they are misaligned and using abnormal muscle function, they will get injured.

The yoga person may not be aware of these ideas because most yoga students are not taught to perform postures within the laws of optimal human body function. I began to apply this new-found kettle bell wisdom to my yoga practice.

Slowly but surely, I started to analyze all the principles that go into each yoga pose. I would ask myself, “Which muscle affects this movement?” or “How can I create more stability here?” and before I knew it, my postures were much stronger.

kettlebell flow
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I also began to see similarities between yoga poses and kettle bell techniques. Mountain pose turned into a double kettle bell rack position.

My yoga postures and my kettle bell technique were both improving big time. I believe this was happening because I was using Functional Yoga Instruction to practice my kettle bells.

I knew I had to spread the word and start helping people move better and feel better. The big difference is that you’ll focus on your breathing and your technique instead of burning through it mindlessly.

Think: ‘Rack Position.’ Pull your face back to wake up your neck extensors. Tuck your pelvis under (posterior pelvic tilt) to get your abs and glutes going.

Think: ‘Double Military Press.’ Pull your face back to wake up the extensors. Tuck your pelvis under (posterior pelvic tilt) to get your abs and glutes going.

kettlebell exercises flow
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Inhale, soften your knees, keep your chest up and send your hips back. Exhale and think: ‘Hip Hinge.’ Stop when your palms find your kneecaps.

Think: ‘Hard style Plank.’ Pull your face back to stay connected to your upper body. Tuck your pelvis under (posterior pelvic tilt) and brace your abs.

Follow Chip Conrad ‘s cue by lowering yourself to the ground while only bending your elbows. Rest your forehead on the ground and extend your arms by your sides.

Tuck your pelvis under (posterior pelvic tilt) and brace your abs. Peel your skull, shoulders, ribs and arms off the ground.

Hold everything together for five full breaths then lower yourself back to the ground. Push your hips up and back while you straighten your arms and legs.

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Think ‘Double Military Press.’ Pull your shoulders down to wake up your lats. Bend your knees if you’re tight through the hamstrings and the low back.

Exhale and shift your weight back and walk your hands to your knees. Inhale, soften your knees, keep your chest up and send your hips back.

Exhale and think: ‘Hip Hinge.’ Let your palms find your kneecaps. Hold everything together for five full breaths then push through your feet to stand up.

Think: ‘Rack Position.’ Pull your face back to wake up your neck extensors. Tuck your pelvis under (posterior pelvic tilt) to get your abs and glutes going.

And a lot of people poo-poo it because they think they need to be flexible, wear a tunic and use essential oils. The truth is if you practice yoga correctly by applying a little physical science, you get huge returns in mobility, strength, pre-lab and rehab.

kettlebell exercises results workout training sumo deadlift simple body flow pull only after womenshealthmag fitness circuit kristen getty miglore site
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Because you don’t have to worry about an iron ball dangling over your head. You’ll be in great company because respected experts such as Steve Maxwell, Tracy Ranking and Dan John are all advocates of yoga.

You can experience the incredible benefits of Functional Yoga Instruction with Brian’s highly acclaimed digital downloads. Inside the OTP Vault, you’ll find over 20 articles and videos from leading strength coaches, trainers and physical therapists such as Dan John, Gray Cook, Michael Boyle, Stuart McGill and Sue Alone.

Click here to get FREE access to the On Target Publications vault and receive the latest relevant content to help you and your clients move and perform better.

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