Kettlebell Flow: All you need to know!

A kettlebell is an essential tool for working out. In fact, be it a regular for strength training, or extensive yoga; kettlebell can be a popular tool used in most workouts. Even though kettlebells tend to look a little intimidating, it is a powerhouse of incredible potential and can give your exercise that extra pump. A ‘flow’ is a term extensively used nowadays, while it is nothing but a series or a sequence of a particular kind. However, having a proper kettlebell flow means you follow up one exercise after the other, creating a sequence of a sort. In fact, having a set flow of a particular time limit increases the chances of the workout getting executed. Thus, let us go through this 10 minutes kettlebell flow which might make you make the most of this powerful tool.

10-minute kettlebell flow!

Firstly, start these exercises in a sequence and follow them up with the other to form a flow.

Kettlebell Push-Up

Place the kettlebells down in the ground with your hands' shoulder width apart and hold on to the handles. Drop down to a push up, then bring your feet forward in a launch position and spring upward to your feet ahead to change to a standing row, the next form.

Standing Kettlebell Row

Bend your knees very slightly and connect at the waist. Now, and with a low, neutral spine, row the kettlebells starting from just over your ankles up to your armpits and then back down to your ankles, straightening up in preparation of the double kettlebell clean.

Double Kettlebell Clean

Lift the kettlebells and enable them to rock between your straigtend legs legs, while keeping your upper arm upon your side and use a pulling up motion, followed closely by an uppercut motion and grab the kettlebells between your forearm and biceps at shoulder length.

Double Kettlebell Strict Press

Hold on to the kettlebells, while sustaining strict technique with no leg drive or bending backwards. Stretch through the elbow to advance the weights together immediately above your head. Pause for a while, and return the weight between your forearm and biceps at shoulder height. Extend it back to the floor by joining slightly at the waist

Thus, it is suggested that you repeat the flow seven times, making one set. First, do five sets, and you are good to go! Even though there are various exercises with kettlebells, it is still a tool which is most likely to collect dust in the corner. In fact, make the most of the kettlebells in your gym, and you will be surprised at how it delivers. However, some of the ways the humble kettlebell helps your body are:

Improves power and strength
Builds grip strength
Enables you to fight lower back pain
Improves posture and spinal stability
It works as a cardio
It helps in burning fat
Improves muscle stability and range of motion

The perks are undeniably endless. So let's get that kettlebell rolling!

Posted on February 21, 2019October 3, 2019 by MFC Editorial Team

Most Recommended

Popular News

The Descending Ladder Workout
The descending ladder workout has been often used by professional marathon runners to train their bodies for the rigors of the traditional 5k and 10k marathon racing events. How to do the descending ladder workout Unlike half and regular marathons which will observe the contestants resting fatigue during the latter mile portion of the run, […]
Recreational Sports - Give Yourself a Sporting Chance
Are you interested in recreational sports? Did you play soccer as a kid? How about Little League? If so, you’re not alone. In fact, today, over 41 million American children participate in some sort of organized recreational sports. Recreational Sports for Adults Studies show that kids involved in sports are healthier, more confident, perform better […]
Running Camp for Adults
Themed camps are often beloved by kids, but is it really worth going to one as an adult? You may feel that a running camp is a waste of time and money. After all, if you are really into running, you probably already do what you will be doing at the camp, right? So why […]
Balanced Weight Training for Men over 40
One is never too old to start an exercise regimen. Many individuals have learned that weight training has benefited them in many ways such as boosting their metabolism rate, preventing muscle loss generally associated with inactivity, and increasing bone density and muscle mass. Men today over 40 that workout on a regular basis find themselves, […]
The Best Bodyweight Leg Exercises to Add to Your Workout
Bodyweight leg exercises are an important workout concept. While most workouts are primarily all about being able to develop power, speed and strength to perform major lifts. That is not enough to just perform the base or main movements. Why Bodyweight Leg Exercises are so important Considering that the base movements are compound. Therefore involving […]
Best Body Fitness Tips for Men of All Time
If you’ve ever spent any time searching for best body fitness tips men, you know just how frustrating and confusing it can be. There is so much conflicting information out there that getting yourself on the right track can take a lot of time and effort. To help you get results, avoid confusion, and save […]
Big Chest Workouts to slay this year!
Our selection of a few big chest workouts is here to further help you get massive gains. Firstly, to build a bigger and better chest start focusing on not-so-boring exercises. A big chest not only improves your posture but also adds more height to your chest and make you look taller. The key to making […]
What is Negative Training?
In 1882 Adolf Fick realized that by contracting the muscle tissue under stretch, a greater force was produced than one produced by a shortening muscle contraction. Archibald Hill 50 years later theorized that the human body was found to require less energy in an eccentric or negative muscular contraction that realized during a concentric muscular […]
Most Dangerous Exercises you Should Avoid
Most exercises are generally designed to be effective, good and most of all safe. The fact that we should all at some point include some levels of exercise within our weekly schedule if we intend to remain healthy individuals is a frightening thought that we might actually be exposing ourselves to possible harm. When working […]
Men's Fitness Shoes Buying Guide
Most think that fitness shoes just cushion and protect our feet, but in reality, your fitness shoes can either make or break your exercise program. It’s important to find proper-fitting shoes which are designed to absorb impact, prevent falling or slipping while exercising, and help in walking or running more smoothly. The right fitness shoes will […]