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! Here are some benefits of kettle bell flows if you stick with it and don’t give up.
Full body workout A huge energy burn Increased coordination Improved mind-muscle connection Increased stability Improved mobility Strength gains Agility Creativity And more … You’re moving an object through different planes while maintaining stability.
Due to the moving object and different flowing positions, the focus changes quickly from one muscle group to the next. A kettle bell complex is a sequence of exercises that usually flow as well (between transitions) but can be repeated several times, for example, 3 snatches, 3 windmills, 3 TGU, 3 racked squats.
A flow usually consists of exercises that flow from one into the other and consist just out of one repetition per exercise, for example, snatch into a windmill, into a TGU, into a racked squat, and can then be repeated on the same or other side. If you are more goal oriented, it is probably not best since it isn’t likely to yield substantial measurable progress.
They look like a good way to touch on a lot of movements and have fun. But neither of those is a primary reason I train, so I do not do them... Probably not a bad way to warm up or cool down, assuming you use a light enough weight to maintain good movement quality.
From our friend Geoff Expert: Complex: a series of compound exercises performed sequentially with the same weight and without rest. All the reps for one exercise are completed before moving on to the next exercise is sequence. Double Swing x 5 Double High Pull x 5 Double Snatch x 5 Front Squat x 5
Each time the sequence is performed is considered one repletion. Complexes build up local muscular fatigue very quickly.
So your work is limited by the weakest exercise in the complex. So the clean and press and the long cycle are actually kettle bell flows/chains, right?
I think of flow as defined by Italy Csíkszentmihályi, a state of full immersion and being in the zone. These two have a fair number of them on YT, good stuff for GPP but not anything I'd want to do as a steady diet:
I follow this person on Instagram, but no longer do his stuff anymore since starting a modified SAS and having great results. I like his complex theory much better and seems like good idea for off days using a lighter weight.
Same here I follow a few guys on IG who post videos of flow workouts. Nah, after a hundred or so hours of doing flows you naturally gravitate to a certain lifestyle... Joking aside, coach Tara is in seriously good condition based a lot of her body weight stuff.
Same here I follow a few guys on IG who post videos of flow workouts. I quickly realized I was no longer making headway and found this forum.
I could imagine doing flows with a single light KB for a warm up, for fun or for cardio. I think the best would be to go freestyle and just improvise. I can't find the source, but a Russian boxer was supposed to train his stamina by using a 16 or 24 kg KB and not putting it down for like an hour.
You just need to vary the movement and get some strength endurance benefits. A lot of what I see on Instagram seems to be more “showing off” than a viable training protocol.
With any workout you have to ask — is it about getting stronger or about getting tired. A lot of what I see on Instagram seems to be more “showing off” than a viable training protocol. [/QUOTE Totally agree, I tried following one of these IG accounts for 2 weeks as I'm between programs.
I can see how it attracts “newbies” but some of these guys are very athletic and the average Joe trying to imitate them will no doubt end up injured.