These Three 30-Second Kettlebell Flows Will Test Your Fitness
Kettlebell flows are a unique challenge that combines strength, power, and body control. The following three workouts designed by Spartan Master Coach Trevor Franklin are beginner-friendly, but can easily be scaled up for the advanced athlete. All you’d need to do is simply increase the number of rounds that you complete and/or reduce the amount of rest that you take in between rounds.
Want to be guided through workouts and flow? Try the 3 DAYS OF BELLS program on the Spartan FIT app today!
Three Crucial Kettlebell Flows
1. Single-leg deadlift to row to snatch
Perform each exercise of the flow for one repetition, then move to the next exercise and then the next for a total of 30 seconds. Rest 30 to 60 seconds. Repeat for 5 rounds or more.
This one from Coach Trevor builds from the ground up. It transitions nicely from focusing on the legs to the back to the shoulders.
Related: Build Absolute Power With Trevor Franklin's 3-Day Kettlebell Program
“Take things slow on the deadlift and row, then be as explosive as possible on the snatch,” Trevor says. “I love this one because you need to be controlled and powerful at the same time."
Here's how to do it:
2. Double-arm strict press to push press to snatch
Perform each exercise of the flow for one repetition, then move to the next exercise and then the next for a total of 30 seconds. Rest 30 to 60 seconds. Repeat for 5 rounds or more.
Here, you’re building absolute upper-body strength and power all in one flow, Trevor says.
“Starting with the strict press, you’re focusing entirely on shoulder strength," he says. "Then as you get the push press and snatch involved, you’re able to tap into the power of other muscle groups to support."
Here's how to do it:
3. Reverse lunge to squat to two-arm press
Perform each exercise of the flow for one repetition, then move to the next exercise and then the next for a total of 30 seconds. Rest 30 to 60 seconds. Repeat for 5 rounds or more.
According to Coach Trevor, this flow is a strategic combination of upper-body and lower-body work. You’ll start with single-leg work, then double-leg work, then upper-body power.
Related: The 5 Spartan Rules to Master Your Kettlebell Workouts
“Since there’s two leg exercises and one exercise for your shoulders, both muscle groups should fatigue at the same time,” Trevor says.
Here's how to do it:
Feeling like you need more confidence working with your kettlebells? Learn everything that you need to know in 3 DAYS OF BELLS on the Spartan FIT app. And stay tuned for the release of BELL FURY, our 30-day kettlebell program.
