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.
In fact, be it a regular for strength training, or extensive yoga; kettle bell can be a popular tool used in most workouts. Even though kettle bells tend to look a little intimidating, it is a powerhouse of incredible potential and can give your exercise that extra pump.
In fact, having a set flow of a particular time limit increases the chances of the workout getting executed. Lift the kettle bells and enable them to rock between your straightened legs, while keeping your upper arm upon your side and use a pulling up motion, followed closely by an uppercut motion and grab the kettle bells between your forearm and biceps at shoulder-length.
Hold on to the kettle bells, while sustaining strict technique with no leg drive or bending backwards. Extend it back to the floor by joining slightly at the waists, it is suggested that you repeat the flow seven times, making one set.
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A kettlebellflow combines two or more exercises to create one seamless movement, according to Eric Lava, a senior kettle bell specialist at Innit Academy in Austin, Texas. While you can use dumbbells for many of the same exercises as kettle bells, the latter tools are a much better fit for the flow training method.
Thanks to the kettlebell's round body and sturdy, curved handle, it's the perfect implement for making smooth transitions between a variety of movements, from traditional strength exercises like bent-over rows and shoulder presses, to ballistic moves like cleans and swings. “The kettle bell also has various grip positions that make it easy to hold on to when working in multiple planes of motion,” Lava told Menshealth.com.
This basic full-body pump from Lava will be a good starter to challenge your strength, endurance, mobility, and coordination without spending a ton of time in the weight room. The routine targets the legs, back, shoulders, biceps, and triceps, making it a true full-body workout.
Grab a light kettle bell you can lift over your head easily to begin, then progress to heavier weights as you get more comfortable with the routine. Once you’ve nailed the flow, try adding a second kettle bell for double the challenge.
Still holding the kettle bell in front of your chest, bend at the knees and sink your hips to lower into a squat. Lower back into a squat and pick up the kettle bell by flipping it is upside-down, so the handle faces toward the floor.
While standing, push the kettle bell overhead and bend at the elbows to lower the weight behind your head. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses.