This 10-minute Kettlebell Flow builds strength, skill and endurance

Kettlebell flow workouts tick all the boxes and provide strength, skill, endurance, mobility and coordination while using one piece of equipment. Plus, there’s something very meditative about swinging a bell up and down. Coach Dylan Richards brings you a kettlebell flow that’s short and sweet and hits every muscle in under 10 minutes.

“The best thing about a kettlebell flow is the amount of different muscles you hit in a short amount of time,” Richards says, “you’re also working on your coordination skills.”

The workout includes some advanced kettlebell skills, so Richards recommends “trying each part of the flow individually first so you feel more confident when you put them together.” So if you’re new to cleans, swings, and snatches, try these individually first, using the explanation below before setting the timer.

“Finally, don’t forget to breathe during the flow, sometimes you concentrate too hard and forget.”

Grab a kettlebell and let’s go.

The training

Set the timer to 40 seconds on, 20 seconds off for 10 minutes. Complete 40 seconds of power on one side, 20 seconds of rest, followed by 40 seconds on the other side, rest for another 20 seconds and keep repeating until you’ve done five rounds on each side.

One Arm Kettlebell Squat Clean x 2

Start with the kettlebell on the floor, slightly in front of you, between your feet and stand with a wide stance. Clean the kettlebell up to the front rack position. To do this, squat down to grab the kettlebell with a pronounced grip (palm facing you). Raise the shoulders to start the cleanse so that it moves in a straight line in front of the body and straighten your legs at the same time. When the kettlebell reaches your ribcage, sweep your elbow forward so that the kettlebell moves to the outside of your body, with a neutral grip (palm facing in) and the handle over your palm with your thumb against your collarbone. When you hit the front rack position, immediately drop into a low squat with your chest open. Push through heels back to ready position to repeat.

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Kettlebell Push Press 2x

When you finish your last squat clean with the kettlebell in the front-rack position, bend the knees slightly to start the push press. Strongly extend the legs so that the kettlebell moves upwards with the arm straight. Keep your core locked and the weight overhead. Control the weight as it drops back to the front stretch position.

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Kettlebell Snatch x 2

The kettlebell snatch starts with a kettlebell swing. After you finish your last push press in the front rack position, send your hips behind your heels and hinge so that the kettlebell falls forward in an arcing shape between your legs but above your knees. Keep your core tight and head in line. Once your torso has become parallel, swing the hips forward so that your glutes shoot the kettlebell up. Once the kettlebell passes your eyeline, thrust the handle forward so that the kettlebell shoots to the outside of your wrist and you extend the arm in the overhead position. Break at the wrist and let the kettlebell go back down and swing between your legs, ready to repeat.

Kate is a fitness writer for Men’s Health UK, where she regularly contributes workouts, training tips and nutrition guides.

This 10-minute Kettlebell Flow builds strength, skill and endurance

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