The expression kettlebell flow might leave you doubtful. But what if I told you “barbell complex, but instead of barbell there is the kettlebell”?
Here, we understand each other. We could close the article here, but I'll explain a couple of things anyway.
Index
Barbell complex VS kettlebell flow
If you want to learn more about barbell complexes, read the dedicated article.
That said: grab a trusty kettlebell (or two), and let's get started!
Why (and when) to flow?
First of all, the benefits:
- you can compress several exercises in one solution (time saving)
- do cardio-oriented work, but not boring like cardio (boredom saver)
- increase your conditioning
- allows you to burn quite a few extra calories
Unlike the barbell complex, and precisely due to the shape of the kettlebell, the flow allows you to work:
- in unilateral
- with disadvantaged levers
For the "when to use a flow", well:
- it can be the focus of your workout, for example if you don't have enough time for a more substantial workout
- it can be used as a finisher at the end of training, to burn a lot of extra calories and exhaust yourself completely
Finally, kettlebell flow works like a refiner of the technique. I can assure you that, once you return to the bar after a healthy flow diet, you will notice an improvement in the fluidity of execution of the movements, as well as greater resistance to fatigue in the long series.
How to do a kettlebell flow
Question that's easy to answer, but it is impossible to run out. The kettlebell flow can be composed with any kettlebell exercise, as long as you can move from one to the other without ever (or almost) letting go of the handle of the tool.
An example? This flow, which starts with the KB on the ground:
- one arm clean and press
- bring the kettlebell to your chest and hold it with both hands
- goblet squat
- bring the kettlebell to the ground and change handles
- one arm clean and press
- goblet squat
Obviously, imagine doing some in time, or for long series. Fiatone insured!
One caveat: before embarking on a flow, make sure to have full control of the individual exercises. During the flow you will find yourself performing them under conditions of fatigue, so excellent technique is essential to avoid injuries and other such nonsense.
What exercises can I include in the flow?
Just a few ideas, just to give you a toolbox with which to indulge yourself.
- goblet squat
- front squat (two kettlebells)
- OH squat (1 or 2 kb)
- lung (1 or 2 kb)
- Romanian deadlift or stiff leg
- clean and press (1 or 2 kb)
- push press or thruster (1 or 2 kb)
- slow forward
- swing (both two-handed and single)
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Photos: unsplash taco fleur, ivan pergasi