Name: Playbook - Kellen Milad - Kettlebell Flow • F8 / C&P / Windmill
Uploaded: 2023-10-29T21:15:30.391Z
Duration: 35 min
Description: Kettlebell Flow • F8 / C&P / Windmill

Bianca

This kettlebell flow figure 8s, clean & press, and windmills. 

Warm up on your own. Then practice the patterns & flow through the series.

Figure 8 Catch

Perform the Clean & Press on each side, immediately followed by a set of Switch Cleans.

7 reps each side.

• Clean the kettlebell to the rack position

• Set up a strong, balanced stance. Keep pelvis level, glutes and core braced.

• Hold the bell in the rack position, squeeze the handle hard and squeeze the bell into your body before driving the bell overhead.

• Avoid excessive spinal arching. Your press arm should be in line with your ear as you complete the press.

• Lower the bell with control, pull into down back into the rack position. Cast the bell away and re-clean.

Clean & Press

Switch Clean

Cleans

Complete a set of windmills, immediately followed by a set of OH Lunges. 

Switch arms each round. 2 rounds per side, 4 total.

Windmills

• Press the weight overhead - keep your arm locked out.
Alternatively: hold in the rack position.

• Step back into a reverse lunge - keep the back leg strong and stay grounded in the ball of the foot.

• Alternate legs for the prescribed reps.

Overhead Reverse Lunges

Windmills + OH Lunge

Complete 3-5 rounds within 15-minutes.

Figure 8 Catches 10x
Clean & Press (R side) 4x
Windmill (R side) 4x
Figure 8 Catches 10x
Clean & Press (L side) 4x
Windmill (L side) 4x

Flow • F8 / C&P / Windmill

Kettlebell Flow • F8 / C&P / Windmill

Such a great workout. I appreciate the flows. Would love to see more if you ever decide to do so.

Travis

Kettlebell Flow • Swing / Squat / F8 / Clean

Please add more kettlebell flow exercises! These are perfect for those who want short, intense & very effective workouts. We would love to see more of these.

Erik

I had a really good workout and great fun. Perfect combination.

Rodrigo

Kettlebell Flow • Switch Series

That flow got rough! Glad to be doing something a little weird for the day 😜

Kettlebell Flow • Row / C&P / Snatch

Takes some coordination but a nice change with new movement patterns. Those figure 8s I had to figure out at 35lbs then once I got it moved to 52

Kettlebell Flow • F8 / C&P / Windmill

Community

More workouts from Kellen Milad