It's inevitable, but mixing things up with kettle bell 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. 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 kettle bell flows 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.
Both these groups can do WONDERS by adding kettle bell 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. 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.
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.
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. This workout is a perfect demonstration of filling in the “power” or most taxing and challenging exercise first in the complex!
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! Most kettle bell exercises use large multi-jointed movements which rely on hundreds of muscles being activated at a time.
The more muscles that you use the greater the demands on the cardiovascular system as it produces oxygen to power the movement. Below I’ve listed 25 KB cardio workouts that will elevate your heart rate quickly starting with the most basic for beginners and finishing with the more complex.
These beginners cardio workouts will help you master the basics and provide you with a solid foundation for building upon. Kettle bell Single Arm Dead lift — Left x 30 seconds Kettle bell Single Arm Dead lift — Right x 30 seconds Repeat 2-4 times
The single arm dead lift programs the hip hinge movement which uses most muscles in the body but in particular the hamstrings, quads, glutes, core and back. All beginners should master this exercise before progressing onto the kettle bell swing for cardio, clean, and snatch.
The goblet squat is one of the most important full body kettle bell exercises. Ensure that you squat down so your thighs are at least parallel with the floor in order to fully activate your buttocks.
As well as being a huge kettlebellcardio exercise the goblet squat will also strengthen the legs, hips, buttocks, core and back muscles. Mixing the goblet squat with the single arm dead lift exercise produces a great full body kettlebellcardio circuit.
Moving sideways targets different muscles in the legs and buttocks from the regular lunge or squat based exercises. Again adding in the single arm dead lift gives you a great combination workout hitting hundreds of muscles in the body.
The kettle bell sit and press creates mobility in the hips, conditions the core muscles and develops the shoulders. Actively moving from the kettle bell goblet squat and then down into the sit and press creates a peripheral heart action.
The heart has to work hard during this combination as the blood is shunted from the top squat position down to the lying sit and press exercise. The kettle bell clean is a full body exercise that many beginners find difficult to master.
Taking the time to get great at this kettle bell exercise is well worth the effort. Once you can perform the kettle bell clean well you can segue into so many other exercises from the racked position as you will see later.
Once you have mastered this exercise don’t be afraid to go heavy and really experience the cardio benefits this workout has to offer. I still remember performing this workout with a 32 kg on a rooftop in London and feeling the benefits for days afterwards.
The racked reverse lunge focuses deep into the buttocks as well as being a huge cardio based exercise. Mastering the kettle bell swing will open up a whole new set of exercise choices as well as combinations.
Here we combine the full body two handed kettle bell swing with the push up exercise. At the end of the workout you will have completed 200 kettle bell swings and 55 push-ups.
Changing hands every rep really switches on the mind and makes the swings more challenging. You get to practice all the kettle bell swing exercises with this KB cardio workout.
You will get great rotation through the body for this exercise, working deep into the core muscles. The ability to flow will not only keep your heart rate elevated for longer but also add to the enjoyment of these kettlebellcardio workouts.
For this kettlebellcardio workout we add in the large full body exercise of the clean and press. The two handed squat and press is an excellent full body cardio exercise.
For this kettlebellcardio workout we use 4 of the important movement patterns : lunge, squat, dead lift and press. Make sure that you do not cheat the squat movement and get your thighs down to at least parallel with the floor to activate your buttocks correctly.
The kettle bell lunge with rotation is surprisingly more difficult than you may expect. Don’t rush through the lunge exercise and ensure your back knee gets as close to the floor as possible with every repetition.
You should have mastered the two handed squat and press before advancing onto the kettle bell thruster. Be sure to complete a full deep squat before driving up and using your momentum to press the kettle bell overhead.
This demanding cardio workout will work your full body hard in 2 different directions. The deeper the kettle bell side lunges are the more buttock and leg muscle activation achieved.
For this kettlebellcardio workout we add in the kettle bell reverse lunge and press. The kettle bell reverse lunge and press is a big full body movement that requires a huge amount of energy and thus makes it very cardiovascular.
Try to keep your elbow up and wrist tight as you pull the kettle bell towards you. The kettle bell snatch is another full body exercise that will raise your heart rate quickly.
I guarantee that you will be amazed at how cardiovascular these 2 combined kettle bell exercises can be. I recommend that you practice the kettle bell exercises extensively before attempting any of these kettlebellcardio workouts fully.
Kettle bell Deck Squat x 5 reps Push Ups x as many as possible Rest and repeat 2-4 times It’s a full body kettle bell exercise that will certainly raise your heart rate.
You will need good hip mobility in order to perform the kettle bell deck squat. Due to the huge amount of muscle activation and strength involved this kettle bell exercises is very cardiovascular.
Using a resistance band, strap or Tax attached in front of you can be a great help when practicing the movement. Be careful as you fatigue during this workout and make sure to keep your chest up throughout.
Kettle bell Side Stepping Swing x 60 seconds Rest and repeat 2-4 times Kettle bell Clean, Squat and Press x 10 reps each side Kettle bell Reverse Lunge x 10 reps each side Rest and repeat 2-4 times
Very cardiovascular in nature and requires a good degree of focus throughout. I’ve also tried to include a variety of kettlebellcardio workouts for those from various different skills levels whether using the kettle bell swing or not.
As with all individual kettle bell workouts these do not constitute a formal training program. One study stated that 20 minutes of continuous kettle bell training was about the same as running at a six-minute mile pace.
Pick 3-5 full body exercises like the swing, thruster and lunge. 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. 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. 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.
“Catch” the weight at your shoulder with the handle just under your chin and your forearm vertical. 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.
This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Flowing with the kettle bell looks awesome and also has many benefits other than just looking cool.
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.