Name: Playbook - Kellen Milad - Kettlebell Flow • Row / C&P / Snatch
Uploaded: 2023-10-29T21:15:30.375Z
Duration: 35 min
Description: Kettlebell Flow • Row / C&P / Snatch

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

Travis

This kettlebell flow covers rows, clean & press, and snatches.

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

Flow Rows

Switch Clean

20 reps total. Switch Clean arms every 5 reps.

• 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.

Kettlebell Clean & Press

14 reps total, alternating sides each rep.

Switch Snatch

Rows 5/5x
Switch C&P 6x
Switch Snatch 6x
2-3 consecutive rounds

Complete 8-10 rounds in 15 minutes.

Flow • Rows / C&P / Snatch

Kettlebell Flow • Row / C&P / Snatch

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

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

Bianca

Kettlebell Flow • F8 / C&P / Windmill

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

Kettlebell Flow • F8 / Snatch / TGU

Kettlebell Flow • Switch Cleans & Lower Body

Nicki

A lot of work and fun. Perfect combination.

Kettlebell Flow • Row / C&P / Snatch

Community

More workouts from Kellen Milad