Three Kettlebell flows to burn body fat, increase lean muscle and supercharge your core

Three Kettlebell flows to burn body fat, increase lean muscle and supercharge your core

The Humble kettlebell first appeared in russia over 350 years ago. It is documented In literature 1704 as a counter weight for dry goods being transported to market. It is still today somewhat of a national sport in Russia known as Girevoy Sport. Nowadays unless you have been living under a rock you will have seen or have used a kettlebell in your local gym or at least by crossfit athletes and enthusiasts world round throwing them around like they are some sort of gladiatorial iron age weapon of destruction. 

Due to the distribution of weight the kettlebell encourages a lot more stability and control to handle than a dumbell and it is this design that gives it extra benefits. They can be swung, tossed, juggled, pressed, held, moved and manipulated in many creative ways. Your imagination is the limiting factor. As the movement tends to be irregular you will find muscles that you didn't even know existed start to burn and benefit from kettlebell training. 

When i train with a kettlebell i like to hit all areas of the body and incorporate a cardio element by completing different movements one after another to form a flow. Each action is completed once then you transition to another action and another and so on until you get back to the start. This is then repeated in cycles anywhere from 5-20 depending on the weight and how demanding you want your workout to be. 

Here is a one of my favorite kettlebell flow workouts consisting of 3 flows to be performed for 10 reps of each movement for 4 sets. 

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3 Full Body kettlebell Flows 

15 Best Kettlebell Workouts for Men | Man of Many

1. The Ballistic flow

As the name suggests this is to be performed explosively. But always maintain form and posture. Never risk injury when fatigued lower the weights don't be a hero form is more important.

How To Do The One-Arm Kettlebell Row | Coach

  1. Single Arm Bent over Row

  2. Single Arm Clean

  3. Single Arm shoulder Press

  4. Full Kettlebell swing 

  5. change arms at top of swing

  6. Reset and repeat for the other arm

Run through the cycle 5 times on each arm for a total of 10 reps on each movement. Rest for 1 minute and repeat for 3-5 Cycles.

 

2. The Balance Flow

Single-Arm Overhead Kettlebell Squat

This flow is tough and requires an above average core control and technique. However if you are struggling you can always reduce the weight and make sure your form is correct.

  1. Single Arm Overhead Squat

  2. Overhead walk 10 meters

  3. Turkish Get Up

  4. Overhead walk back 

  5. Change Arms and Repeat

As before Run through the cycle 5 times on each arm for a total of 10 reps on each movement. Rest for 1 minute and repeat for 3-5 Cycles.

 

3. The Strength Flow

How To Do The Thruster | Coach

As the name suggests try and add a little more weight to this one to build strength. Complete the movements in a controlled manner. 6 Reps for 6 Cycles with this one.

  1. Thruster

  2. Deadlift (DL)

  3. Romanian DL

  4. Lunge Right Leg

  5. Lunge Left Leg

  6. Reset cycle back to 1

 

Conclusion

If its a full body workout that focuses on core stability, strength and power then this is the workout for you. Do it all in one sitting or use it as an element of a larger workout to mix up and change your usual movement patterns. Don't go to the gym and continue to complete the same movement your body is excellent at adapting. that is the reason you see stagnation in your improvements. the body needs to be shocked at least once a week. So incorporate one or all three of these flows and let us know how your body feels afterwards.

 

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