A Kettlebell flow is a sequence of movements that transition smoothly into one another, back to back, for single reps per movement pattern. It’s a great bonus to add your training, as they allow you to get a lot of work done in a shorter amount of time.
Kettlebell flow can be used as:
- A warmup piece to prepare your joints and muscles for a future workout.
- A way of increasing training volume and building robustness throughout the body during your accessory work.
- As higher intensity finishing piece to help induce metabolic stress and burn even more calories at the end of a training session.
I find that flows are avoided due to their complexity. However, there is a lot to be said for sticking to basic patterns and using movements that you are comfortable with and able to transition from. In the end, it will allow you to push your muscles a bit further than normal.
Below you will find examples of kettlebell flow exercises, starting from beginner to more complex movements.
I would advise a time-rest approach to all of these flows so you can maintain a good form of the movements. I personally like 40 seconds work, 20 seconds rest. It allows for recovery but keeps the lungs working at all times.
Otherwise, you could easily adapt these next kettlebell flow workouts counting the reps, or as an EMOM.
1. Basic Builder
This Kettlebell Flow can be done by anyone. Perform a two-handed kettlebell deadlift before jumping your feet back and performing a hike swing.
Focus on sitting your weight back and keeping a neutral spine as you initiate the swing
2. Row Row Row Your Bell
This Flow ticks the box of being simple and achievable for all athletes. From an underhand row, switch to a high pull. Simple as that.
This is a great warm-up for cleans, snatches, or pulling workouts.