Kettlebells are versatile tools for building functional strength and coordination. They can be used to perform various exercises that challenge your muscles, joints, and nervous system in different ways. In this article, you will learn how to use kettlebell flows and complexes for functional training, and what benefits they can offer you.
Kettlebell flows and complexes are two types of kettlebell workouts that involve combining multiple exercises into one continuous sequence. A kettlebell flow is a smooth and fluid transition from one exercise to another, without putting the kettlebell down or pausing. A kettlebell complex is a more structured and rigid sequence of exercises, where you perform a certain number of reps of each exercise before moving on to the next one. Both types of workouts require you to use the same kettlebell throughout the sequence.
For example, doing a goblet squat for the first exercise for either a set amount of time or a set number of reps, followed by reverse lunges by alternating each leg, then move into a bent over row before finishing with an overhead press. These exercises allow you to train both lower and upper body in this sequence.
Functional training is a type of training that aims to improve your performance in everyday activities, sports, or other physical challenges. It focuses on developing strength, mobility, stability, endurance, and power in a holistic and integrated way. Kettlebell flows and complexes are great for functional training because they engage multiple muscle groups and joints at once, mimicking real-life movements and scenarios. Additionally, these exercises can enhance your cardiovascular fitness, metabolic conditioning, and calorie burning as you keep moving without rest. Furthermore, kettlebell flows and complexes can improve your coordination, balance, and agility as you switch from one exercise to another and control the kettlebell in different planes of motion. Finally, these exercises can increase your mental focus, concentration, and awareness as you have to pay attention to your form, breathing, and timing.
An example I use are kettle bell hip switches; in a lunge variation where the back heel is pressed into the wall, with a slightly hinged hip setup. Rowing the bell, then quickly switching it from hand to hand, and rowing again works internal and external hip rotation, and mimics the arm movements while running. Maintaining a braced core, while switching hands and hips quickly works stability, balance, speed and mind body connection. Not to mention the coordination and mental focus it takes to put all these pieces together."
When designing your own kettlebell flows and complexes, there are no hard and fast rules to follow, but some general guidelines can help. Begin with a light or moderate weight kettlebell that you can handle comfortably and safely, then gradually increase the weight or the number of reps as you become stronger and more confident. Aim for clean and consistent form and technique, while varying your tempo, intensity, and duration depending on your goals and fitness level. To make your workouts more challenging, you can increase the speed, resistance, or time of your sequences or add more exercises. Choose exercises that complement each other and target different muscle groups and movement patterns; for instance, combining a swing, a clean, a press, and a squat in a flow or complex.
Kettlebell flows and complexes are great ways to get a full-body workout. Before starting, make sure to warm up properly and rest between sets or sequences. For example, you could try a flow of Swing - Snatch - Windmill - Reverse Lunge on one side, then repeat on the other side. Or you could do a complex of Swing - Clean - Squat - Press with 5 reps per side. Or you could do a complex of Snatch - Windmill - Turkish Get Up with 3 reps per side. Modify any of these exercises to suit your needs.
A couple flows I perform include: A) Snatch, reverse lunge and bent over row B) Clean, squat and press Kettlebell flow patterns are limited only by your mastery of the different movements and your imagination. Start where ever you are in your kettlebell journey and begin with a couple movements and progress from there until you are strong and confident with your transitions.
Before beginning any new exercise program, especially if you have any medical conditions or injuries, it is important to consult your doctor. To ensure safety, it is essential to learn the basics of kettlebell training from a qualified instructor or reliable source, and master the fundamental exercises and skills before attempting more advanced or complex sequences. Additionally, it is important to listen to your body and respect your limits. If you feel dizzy, nauseous, or unwell during your workout, stop or modify it. Lastly, make sure you have a suitable space and equipment for your workouts with enough room to move freely and safely. Ensure that your kettlebell is in good condition and fits your hand size and grip strength.
Actually, if you have an injury, it is best to consult an expert in musculoskeletal medine such as a Physical therapist to confirm whether the exercises are appropriate for you and modify them accordingly.