Pat and Dr. Jim discuss the benefits of kettlebell flows (and how they’re different from complexes and chains) before sharing some of their favorite routines.
Must Try Kettlebell Flows: 7 Efficient Workout Sequences
What Is a Kettlebell Flow?
Typically, a series of exercises performed for just 1 (or very few) reps at a time, done back to back with little to no rest between. Often done for a prescribed time period, say 30 seconds, or some number of cycles. Differs from a complex in that a complex often has you performing multiple reps per exercise before switching movements.
Some of Pat’s Favorite Flows
Cool Flow: Snatch to press to TGU. 1 – 5 cycles per side. Switch sides and repeat. AMRAP in 20 – 30 minutes.
Awesome Flow: Single arm clean, single arm push press, single arm squat. 1 – 5 times. Switch sides and repeat. AMRAP in 20 minutes.
Fantastic Flow: Push up to clean (or double clean). Repeat for 30 seconds. Rest for 30 seconds. 15 – 30 minutes.
Amazing Flow: double swing, double clean, double snatch, see-saw press, front squat. Cycle through 5x before resting. AMRAP in 20 – 30 minutes.
Link: https://www.youtube.com/watch?v=WEyvP6M6T-Y
Glorious Flow: Single arm clean + single arm racked squat to overhead press. Repeat for time (30 seconds) or number of cycles (5 – 10, say). AMRAP in 20 – 30 minutes. You could also do a light round as warm up, then go heavier in the middle to hit strength, then moderately-lighter at the end for more conditioning.
Incredible Flow: Single arm swing, single arm clean, single arm push press, single arm snatch, reverse lunge. 1 – 5 cycles. Switch sides and repeat. AMRAP in 20 – 30 minutes.
Sasquatch: Single arm swing, single arm clean, single arm snatch, single arm push press, single arm reverse lunge, single arm squat, push up. Switch sides and repeat. AMRAP in 20 – 30 minutes.
Mentioned Pat Flynn Song: The Love and The Glory
Related Episode
New eBook: Introduction to Kettlebells – Just $1 on Amazon!
Recently, I wrote a short (read: 30 pages) eBook called Introduction to Kettlebells, which is now available on Amazon for a whopping — brace yourself! — $1.
You can snag it here ==> https://amzn.to/2HgwJgO
Short story: Introduction to Kettlebells is a quick and dirty reference guide to the core single kettlebell techniques — exercises like the swing, snatch, clean, get up, squat, etc — and a simple, 7-day training cycle for getting strong and tough.
Inside the eBook are instructional pointers, pictures of each technique, and links to video tutorials. Finally, a simple and straightforward collection of workouts for improving general physical preparedness with just one kettlebell.
While this eBook is aimed at beginners, I think even veterans will get something out of it, since it’s always good to brush up on technique and return to basics.
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I love this….really cool stuff.
First one to test is Sasquatch….if I can survive that I am just as invincible as Batman or something 🙂
Dig!