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Bottoms Up Flow

This flow definitely takes practice! The first couple rounds weren't perfect, but that's the cool thing about kettlebells and flows in general. If you mess up, it's ok, just keep practicing and before you know, you will have worked up a good sweat. I was surprised to see that this flow got my heart rate up consistently into the high 80 percentile without going that heavy. I flowed for 15 minutes, at first just doing 3 times through per side, then once it got smooth, I up'd it to 4. I did 8 working rounds total. Grab a lighter bell, I used 16kg (35lbs). 1 - Bottoms Up Clean 1 - Bottoms Up Squat 1 - Bottoms Up Snatch 1/2 - Figure 8 Catch Repeat on other side I rested after each round for a minute or less. Watch the video, notice how tight the elbow stays to the body on the clean, that will be necessary for stability. Also notice how close I keep the bell to my body on the snatch, both coming up and down. Don't try swinging it with your arm straight, it will be hard to stop at the top.  Cool down with a good stretch.