Happy Thursday to you,
Today is a special day, it’s my wife Lucy’s birthday, so I bought her a few gifts.
But I didn’t want you to feel left out so I’ve got a gift for you too.
Read on to find out more…
Kettlebell Flows
One of the main reasons why I feel in love with kettlebell training almost 15 years ago was because of kettlebell flows.
Kettlebell flows take a number of exercises and flow from one to the next without taking a break or putting the kettlebell down.
A few simple 2 exercise flow examples would be:
- Clean ==> Reverse lunge
- Reverse Lunge ==> Squat
- Squat ==> Press
As you transition from one exercise to the next you challenge your: skill, balance, timing, motor control, cardio and activate 100’s of muscles in a very short amount of time.
Most of all, kettlebell flows are fun and take your focus away from exercise and onto learning the movements and sequences.
So you get fit and healthy as a byproduct of having fun and getting into the flow!
Kettlebell Complexes vs Kettlebell Flows
You may have heard of flows and complexes before but may be wondering about the differences.
Put simply, kettlebell flows use only 1 repetition of each exercise whereas kettlebell complexes use more, maybe 5 for example.
So with kettlebell flows the transitions from one exercise to the next happen very quickly. You will need to have your brain switched on and be comfortable with the movements.
It is for this reason that I recommend you start with kettlebell complexes first and then gradually reduce the amount of reps per exercise until you are performing a flow of only 1 rep per exercise.
Kettlebell flows are not for complete beginners, this would be like learning to run before you can walk. Beginners should start with my level 1 program first before attempting any flows.
12 Kettlebell Workout Flows
To help you get started and to understand how these flows should be used I’ve had put together a nice gift for you…
Click to download the 12 Kettlebell Flows ebook
Here’s Kettlebell Flow 3:
- Single Arm Deadlift x 1 rep
- Bent Over Row x 1 rep
- Clean x 1 rep
- Racked Squat x 1 rep
- Reverse Lunge and Press x 1 rep
Start with your weakest side first, usually the left.
Perform each exercise one after the next without taking a rest and feeling the kettlebell flow between movements. Switch sides and repeat.
Catch your breath and repeat for a goal of 10 complete circuits on both sides.
This would count as a level 3 proper flow.
Within the ebook guide I detail all 4 levels and how to progress from one level to the next safely.
Click to download the 12 Kettlebell Flows ebook
This weeks question:
Q. “Greg, where can I find out more information about performing a particular exercise?”
A. I’ve put together a page that lists all the kettlebell exercises along with videos of me performing the movements:
Watch videos of all the kettlebell exercises here
Plus if you are having trouble with a particular movement then I’m happy for you to email over a video of you performing the exercise and I’ll give you my feedback.
I hope this helps.
Take care,
Greg
P.S. I won’t be sharing the link to this ebook again so please download your copy today and enjoy the workouts.