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 counterweight for dry goods transported to market. It is still 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, throwing them around like they are some sort of gladiatorial iron age weapon of destruction.
Due to weight distribution, the kettlebell encourages a lot more stability and control to handle than a dumbell. It is this design that gives it extra benefits.
They can be swung, tossed, juggled, pressed, held, moved and manipulated in many creative ways. But, again, your imagination is the limiting factor. Also, 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 body areas and incorporate a cardio element by completing different movements one after another to form a flow.
Each action is completed once, and then you transition to another move until you get back to the start. This is repeated in cycles. Anywhere from 5-to 20 reps depending on the weight and how demanding you want your workout to be.
Here is one of my favourite kettlebell flow workouts consisting of 3 flows to be performed for 10 reps of each movement for 4 sets.
Do you want to get your own kettlebell or deck out your home gym? But don't have the funds? Then try using a water bottle, jerry can or water drum with a handle.
The added benefits are, first of all, price. Second, the water moving around in the container makes for an even more challenging environment for your stability muscles to work in more complex planes, which will maximise the overall strengthening effects.
3 Full Body kettlebell Flows
1. The Ballistic flow
As the name suggests this is to be performed explosively. You should always maintain form and posture. Never risk injury when fatigued. lower the weights if needed, don't be a hero! form is more important to muscle and joint integrity.
Single Arm Bent over Row
Single Arm Clean
Single Arm shoulder Press
Full Kettlebell swing
change arms at top of swing
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
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.
Single Arm Overhead Squat
Overhead walk 10 meters
Turkish Get Up
Overhead walk back
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
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.
Lunge Right Leg
Lunge Left Leg
Reset cycle back to 1
If it's a full-body workout that focuses on core stability, strength, and power, then this is your workout. Do it all in one sitting, or use it as an element of more extensive activity 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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