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Kettlebell Kettlebell Flows

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conor78

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Kettlebell Flows: Yay or Nay??
Never tried them but using IG more lately a d they ate very prominent...
 
They look like a good way to touch on a lot of movements and have fun. But neither of those is a primary reason I train, so I do not do them...

Probably not a bad way to warm up or cool down, assuming you use a light enough weight to maintain good movement quality.
 
From our friend Geoff Neupert:

Complex: a series of compound excrcises performed sequentially with the same weight and without rest. All of the reps for one exercise are completed before moving on to the next exercise is sequence.

Double Swing x 5
Double High Pull x 5
Double Snatch x 5
Front Squat x 5

Chain/Flow: A series of compound exercises performed sequentially in which each exercise is preformed one before the sequence is started again. Each time the sequence is performed is considered one repetion.

(Double Swing + Double High Pull + Double Snatch + Front Squat) x 5

Complexes build up local muscular fatique very quickly. So your work is limited by the weakest exercise in the complex. Chains/Flows spread fatique over the body and allow you to do more work overall.
 
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So the clean and press and the long cycle are actually kettlebell flows/chains, right? Everybody here loves the ROP.

Flows sounds like a lot of fun.
 
I think of flow as defined by Mihály Csíkszentmihályi, a state of full immersion and being in the zone.
Is that what it means in this sense?
 
From our friend Geoff Neupert:
I follow this person on Instagram, but no longer do his stuff anymore since starting a modified S&S and having great results. His flows were a totally different concept than the complex I feel a complex and flow are different. I like his complex theory much better and seems like good idea for off days using a lighter weight.
 
Just to clarify, the person I follow on Instagram was not the same as in the reply. I did not want to mention him.
 
Same here I follow a few guys on IG who post vidoes of flow workouts. They were tough as I had to keep shifting my footwork to keep balance. Even with a 24kg it was very challenging. They take in a lot of unilateral work which I found useful. My only problem was the randomness of the workouts, very hard to judge if you are making any progress as the workouts constantly change.
 
Do I have to buy camo-clothing and listen to new age music to do this workout?

Nah, after a hundred or so hours of doing flows you naturally gravitate to a certain lifestyle...:D

Joking aside, coach Tara is in seriously good condition based a lot of her bodyweight stuff.
 
Same here I follow a few guys on IG who post vidoes of flow workouts. They were tough as I had to keep shifting my footwork to keep balance. Even with a 24kg it was very challenging. They take in a lot of unilateral work which I found useful. My only problem was the randomness of the workouts, very hard to judge if you are making any progress as the workouts constantly change.
I agree. I need more structure and was not getting it. I will say it did help with my strength, the unilateral work, but I was first starting so I had to go somewhere. I quickly realized I was no longer making headway and found this forum.
 
Well, people like to do animal flow, yoga flows and other movement flows. It sure feels nice. I could imagine doing flows with a single light KB for a warmup, for fun or for cardio. I think the best would be to go freestyle and just improvise.

I can't find the source, but a russian boxer was supposed to train his stamina by using a 16 or 24 kg KB and not putting it down for like an hour. You just need to vary the movement and get some strength endurance benefits. A bit like working in the garden non stop.
 
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With any workout you have to ask - is it about getting stronger or about getting tired.

A lot of what i see on Instagram seems to be more "showing off" than a viable training protocol.[/QUOTE
Totally agree, I tried following one of these IG accounts for 2 weeks as I'm between programmes. It was really frustrating as none of the workouts were repeated and I couldn't figure out where I was going with it. True they do tire you out but as DJ says it you want to tire someone out 1000 burpees is a pretty effective way to do it. I can see how it attracts "newbies" but some of these guys are very athletic and the average joe trying to imitate them will no doubt end up injured.
 
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