Kettlebell Flows for Fitness and MMA



The Art of the flow

The word flow, has a very particular meaning in the way teach Kettle-Jitsu.  I have developed many flow patterns as a means to get people in shape. In Kettle-Jitsu, a flow is a combination of two or more movements, into one seamless  pattern.  By doing this, you are hitting multiple muscles simultaneously, challenging your focus and your timing.

Although you may think flows may be difficult to teach, there is a way to simplify it.  I can teach anyone to do a bodyweight flow and kettlebell flow in one session. The way to do it is to break down each movement and drill them.   For instance in the first video, SoCal Fighter Michael Perez is working our T-Rex fighter flow.  This flow is a combination of a goblet squat, seated curl, two hand press and figure 8 to hold.  Separately, these movements are relative simple. Except maybe the figure 8.  So, in order to teach this to a class full of people you would break down each movement for 30 second intervals. I usually allow a 15 second break to rest between exercises.  For instance to break down the T-Rex triple attach, we do 2, 30 second rounds of goblet squats, 2, 30 second rounds of seated curls and 2, 30 second rounds of 2 hand presses. You can always opt to do more sets of each exercise if you like. Then, ill combine them together into a one minute flow.

Video #2 is a clip of that same flow in action in a Saturday Kettle-Jitsu bootcamp at my gym SoCal mma and fitness in los Angeles.  Most of the people in that class had never performed this flow or even tried a fig 8.  Another important tip in teaching kettlebells is to make sure your clients are thoroughly warmed up. Not warming up properly in my opinion the number one way people injure themselves. Not because of improper technique.

I had one client tell me that my workouts were unlike any other workout she had done. “Incredible” is how she described it.  I really think that creating flows engage your clients unlike traditional style workouts do.  Check these videos out for yourself and try them out for youselves!


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