Sometimes simplicity yields the best results. And while this is a concept that can be embodied in all areas of life, I find it particularly true when it comes to workouts and flows; often, it’s the simple movements, when structured and stacked the right way, that make the most impact and give the most in gains.
Today I have a flow for you the uses simple functional movements that work the entire body, such as deadlifts, push presses, and cleans, all using two kettlebells to up the challenge. Trust me, even though you know the moves, putting them together in a flow will challenge even the most advanced athlete.
Each movement heavily works your core and glutes, which provide a strong foundation for any movement you do inside and out of the gym. Adding in weight from the bells builds your shoulders in every movement, while their instability and asymmetrical weight distribution strengthen your balance and stabilizer muscles, which can help strengthen lifts and prevent all types of injuries.
To add more of a challenge, of course, use a heavier bell. If you’re a complete beginner, use a lighter set so you can get used to the movements.
Let’s get it.
20 Minute Kettlebell Flow
Here I explain the structure of the workout, which goes like this:
• 30 seconds of each movement for two sets, with a 30-second break between sets.
• Then, you’ll put everything together for 3-5 sets of a 30-second flow followed by a 30-second rest.
1. Double Kettlebell Clean
Begin standing with your feet shoulder-width apart, your two kettlebells outside of each foot on the ground. Bend at your knees and grab each kettlebell, then press up through your glutes. As you press up, use your momentum to thrust the kettlebells upward as you rotate your wrists and wrap and curl your biceps. Once the kettlebells come to rest near your collarbone, reverse the movement, bend at your waist, and engage your core and glutes to tap the kettlebells to the ground. Repeat for 10-15 reps.
2. Double Kettlebell Deadlift
Begin standing with your feet shoulder-width apart, your two kettlebells outside of each foot on the ground. Bend at your knees, keeping your back straight and glutes engaged, lower to pick up each kettlebell. Push through your glutes to rise to standing, then exhale and lower the kettlebells back to the ground. Repeat for 6-12 reps.
3. Double Kettlebell Pushup
Place two kettlebells shoulder-width apart on the ground. Lower into a pushup position with your hands on the handles, then lower and push up. Be sure to keep your back straight and avoid arching. Do as many reps as you can, lowering slowly for an extra burn.
4. Double Kettlebell Push Press
Begin standing tall, holding a kettlebell in each hand. To begin the push press, bring your hands, holding the kettlebell so that your palms are facing you and the bells are resting beside your outer wrist, to the top of your shoulders. Slightly bend your knees and thrust upward, pushing the bells to the sky as you do.
Putting It All Together: The Flow
When each of these bell moves come together, you’ll have yourself an epic flow that works your entire body and gets your heart pumping, even though you’re taking up minimal space. Remember to do 3-5 sets of the full flow, performing 30 seconds of the flow followed by 30 seconds of rest.
Looking for more? Subscribe to my Youtube channel for free flows and info, and also check out my Free 4-Week Kettlebell Workout Program. In this program, I’ll guide you through a series of workouts ranging from joint mobility and movement preparation to a series of bodyweight exercises and flows/complexes. At the end of each day, you will follow me through decompression and cool-down series to help you recover.
Each workout includes a warm-up, kettlebell and bodyweight circuits, flow finishers, and decompression cool-downs. This course will jumpstart your progress toward your goals and provide lasting gains, so get it while it’s free!