Kettlebell flows are a neat way to combine a small number of exercises into one longer move, and can feel pretty intense as they limit your rest time and increase your working time.
You'll see many coaches use flows as a strength and conditioning tool, often as a finisher, but sometimes as a longer routine for those well-versed with them. They put your body through the wringer, giving you little time to recover when you're (quite literally) in the flow.
I've put together a three-move kettlebell flow I use at home when I'm short on time and want to move my body, sweat and burn without taking up too much of my lunch break. It's short and doesn't require much preparation, but I always recommend a short mobility routine to warm and prepare your muscles and joints before you get started.
Grab one of the best kettlebells, and get started.
Watch: 3-move kettlebell 'flow and burn'
The routine above shows you three movements performed back-to-back on both sides: single-arm kettlebell swing, single-arm squat clean and single-arm overhead squat. Perform each move on one side, then move to the other.
The single-arm swing should be performed using a hip hinge, driving the motion with your core and glutes, with your arm acting secondary. Send the weight up to your eyeline and no higher, then control it through your legs.
You'll clean the kettlebell straight up to your shoulder, elbow tucked and lifted high. As you shelve it, move straight into your squat, sitting your hips back and lowering nice and deep.
From here, drive through your heels to stand, then add a little push with your legs to press the weight overhead, locking the arm out close to your head so that you feel stable and in control. You can now lower into your overhead squat, keeping the weight distributed evenly across your feet as you sit your hips back; your chest remains proud and torso completely upright.
Many people find the overhead squat technically advanced, so you might need to reduce the weight you use until you feel more comfortable. Keep your core active and take your time; don't punish yourself if you can't sit low to begin with, as that will come as your strength and mobility improve. Practice makes (almost) perfect.
The workout
This workout follows an EMOM format, which, if you're unfamiliar, means Every Minute On the Minute. This involves working against the clock to finish your allotted reps within the time before the next minute begins.
Aim for between 10 and 15 seconds of rest before the next minute begins, and scale your reps appropriately by either increasing or decreasing based on your ability. The reps below are guidelines only.
- Minute 1: Perform 2 rounds of the 3-move flow per side, then rest for the remainder of the minute
- Minute 2: Perform 3 rounds of the flow per side, then rest
- Continue adding 1 round per side each minute, totaling 10 minutes (or set a time cap of your choice)
- If you run out of time, cap your reps/rounds and maintain them for the remaining minutes.
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