Name: Playbook - Kellen Milad - Kettlebell Flow • F8 / Snatch / TGU
Uploaded: 2023-10-29T21:15:30.461Z
Duration: 40 min
Description: Kettlebell Flow • F8 / Snatch / TGU

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

Marcus

Used a 20kg bell. Was a great mix of strength, mobility and cardio

Steve

This kettlebell flow figure 8s, snatches, and get ups.

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

Figure 8 Catch: 12x
Squat: 10x
Sprawl: 8x

Figure 8 Catch

Goblet Squats (Flow)

• Start in an athletic stance. Lower your COG
• Plant your hands on the ground. Push through locked out arms and extend legs backwards.
• Allow your elbows to bend and lower your chest to the ground.
• In one dynamic action, press up and spring up onto your feet. Rise to standing.

Back Sprawls

F8 / Squat / Sprawl

A set of Snatches on each side, immediately followed by a set of Switch Snatches.

8 reps each side.

•As you hinge, keep your shoulders square & core braced strong.

•Explode upwards. Keep your elbow close to your side to guide the bell up the front of your body.

•As the bell “floats” up (at about chest height), punch through the handle and ride the momentum up to lock out.

•Pull the bell down the front of your body and back into your hinge.

•The force is being directed upwards / vertically in the snatch. This necessitates a more “squatty” hinge. Drop your hips a little more and explode upwards.

Kettlebell Snatches

Switch Snatch

Snatches

Alternating Get Downs

• Start in FH Crawl position with long spine & locked out arms.
• Pick up your opposite hand & foot. Push extra hard through your support hand & foot for stability
• Rotate your body towards the lifted arm. 
• Extend your lifted leg perpendicular from your body. Keep support arm locked out.
• Draw the free leg back underneath your body as you rotate back to the FH crawl position.

*20 alternating reps.*

Crawl Kick Thrus

TGU & Kick Thrus

Figure 8 Catches: 10x
Switch Snatch: 8x
Alternating TGU (top down): 4x

Flow • F8 / Snatch / TGU

Kettlebell Flow • F8 / Snatch / TGU

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

Bianca

Kettlebell Flow • F8 / C&P / Windmill

Kettlebell Flow • Switch Cleans & Lower Body

Nicki

A lot of work and fun. Perfect combination.

Kettlebell Flow • F8 / Snatch / TGU

Community

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