5 Minute Kettlebell Flow With A 16kg Kettlebell

Never put the weight down.

That's the goal of this workout. You're going to track how many times you put the weight down.

That's a unique thing to track, right?

This workout is called Around the World and it's a kettlebell flow. A flow is a unique type of workout. I'll tell you more once we get into this workout.

So without further or do... are you ready for a technical, tough kettlebell challenge?

Kettlebell Flow Workout - Around The World Breakdown

What is a Kettlebell Flow?

A kettlebell flow is a series of exercises that connect one to the next in a smooth... seamless... flow.

The idea is to NEVER put the kettlebell down as you're working your way through the flow.

And the whole flow is something you want to look:

Graceful...
Even pretty...
Or just flat out badass!

Obviously... if your form is breaking down or your mess the flow up... put your kettlebell down and reset.

Flows are fun and they're great for building kettlebell technical skills.

Around The World Breakdown

Here's how this workout flows 🤣:

8 Single swings
Clean to 5 around the worlds
8 Single swings
Clean to 5 around the worlds
8 Clean to press
5 Around the worlds
8 Clean to press
5 Around the worlds
8 Lateral swings
5 Around the worlds
8 Lateral swings
5 Around the worlds
3 Around the Worlds into 3 snatches for rest of time

Always start on your weak side.

Go straight down this list. Realize this is going to take practice.

Watch the video
Practice the exercise transitions
Lower the reps and go through the workout practicing all the transitions
Finally... do the full workout with me in the video

You have 5 minutes to get to the bottom of the exercise list. When you do get to the bottom... you'll repeat:

3 Around the worlds
3 Snatches

Keep alternating.

### What To Track

To things to track in this workout:

How many times you put the kettlebell down?

You want to minimize this obviously. Make sure you listen to your hands... don't let them get chewed up.

How many rounds of the snatches can you get?

Finally... track how many rounds of the around the worlds and kettle bell snatches you were able to get.

Workout Modifications

There are no modifications for this workout.

It's a technical workout and advanced. If you want detailed help and access to me for specialized coaching...

First... go join my Strong program . It has a Kettlebell Clinic where I breakdown every fundamental kettlebell exercise is detail.

Plus I give you drills and practice workouts.

If you want more one to one training... go learn about FWW LIVE ... my online private training group.

Exercise Breakdown

Single Kettlebell Swings

Kindal is in the loaded position of the single kettelbell swing ready to fire her hips hard.

Notice how Kindal is nearly standing straight up before the kettlebell is at the top of the swing.

Top of the swing and notice the kettlebell is right at chest height and Kindal's arms is tapping the kettlebell at the top.

Make sure you read my post about how to do kettlebell swings for a full breakdown.

Step 1

Start in the kettlebell start-stop position with one hand on the kettlebell and the other hand next to that hand as if it were holding the weight.

Remember, you want the arm that is not on the kettlebell to mimic the kettlebell arm. This is important for balance and the proper firing of muscles during the swing.

Step 2

Hike the kettlebell back into a strong loaded position. Remember to keep the kettlebell close to your crotch.

Fire hard from your hips to push the kettlebell out. Make sure you bring the non kettlebell arm with the ball so you can square your shoulders at the top.

Step 3

Lock out at the top. The kettlebell should not be much above your chest level.

Your legs are locked out...

Your core is tight...

And make sure you keep your shoulders packed, which still moving. Go read my kettlebell swing post!

Just keep rocking out your swings, fully engaging and locking out at the top.

Kettlebell Lateral Swings

Kindal is in the loaded position of the lateral kettlebell swing. Notice she is squatting down but with a nice hip hinge as well.

Kindal firing out of the loaded position of the lateral swing using both her legs and the rotation of her torso.

Kindal at the top of the lateral kettlebell swing with the kettlebell just above her chest height and her body fully engaged.

These are pretty technical and you'll have practice them. I suggest a light kettlebell until you get the motion down.

Make sure you watch the video along with my coaching queues below. It will make a lot more sense.

Step 1

The start-stop position for the lateral kettlebell swing is different. Here's how to get into it...

Start next to your kettlebell it's just outside - and slightly in-front of - your stance. Your stance is just about hip width.

Squat down (with a slight hip hinge) and rotate your torso to grab the kettlebell and tilt it toward you.

Step 2

Pre-pull on the kettlebell so your arm is engaged and ready to pull with force.

Fire up from your squat and pull the kettlebell across your body. Your body is facing forward... the kettlebell is coming across your body... staying low.

Step 3

At the top of the swing your body is standing straight up and the arm that's holding the kettlebell is extended out to your side... laterally.

Step 4

Let the kettlebell swing back down across your body.

As the kettlebell gets to about your waist... start to squat down and rotate your torso so you can lightly tap the kettlebell outside your foot. But you don't need to.

This is the same position you started in.

This is tough and it goes take practice. Watch the video and practice the movement with no weight so you can feel the positions your body needs to be into.

It's a fun exercise and it's really good to get your body moving in lateral directions.

Kettlebell Clean To Press

Kindal in the loaded position of the kettlebell clean. She is ready to use her hips and get the force to get the kettlebell all the way up.

Notice Kindal is fully standing and the kettlebell has been redirected up so she can easily get it in a rack position.

Kindal is punching her hand around the kettlebell ready to accept it in rack position.

Kindal in the racked position after cleaning the kettlebell.

Kindal fully pressing the kettlebell up through her shoulder joint.

The same idea of making sure your non-kettlebell arm follows the kettlebell arm here. But you don't have to press the non-kettlebell arm.

Just follow up to the clean position.

Step 1

Start in a solid start-stop position. Hike the kettlebell back into a strong loaded position.

The loaded position is the main "starting" position for this exercise.

Step 2

Fire your hips to get the kettlebell moving with pace.

As the kettlebell comes through your legs... pull up on the bell keeping your elbow close to your body. This redirects the kettlebell straight up.

Step 3

As the kettlebell reaches about chest level... punch your arm around the kettlebell so it lands gently on your arm and in rack position.

Remember... the non-kettlebell arm should follow the kettlebell arm up to the rack position. This ensures you stay balanced through the move.

Step 4

Now just press the kettlebell over your head to full extension. Keep your arm next to your head... this can be tough if you have poor shoulder mobility.

For this workout... you can use a little push press if you need that extra boost. Just make sure you know what you're doing.

One final note on the kettlebell clean to press...

When you bring the kettlebell down from the pressed position don't let is drop down. Bring it down in control. This is a very important part of any pressed exercise.

Kettlebell Around The Worlds

Kindal passing the kettlebell in the front of her body during the around the worlds.

Kindal swinging the kettlebell around the side of her body and keeping her body tight. and engaged.

Kindal is making the pass behind her body which can be tough to do at first as you learn the around the world exercise.

Kindal passing the kettlebell around the side of body back to the front.

Kindal is returning back to the front of the around the worlds and making the pass to keep the rotation going.

This is not really an exercise per say... Around the Worlds are called an active recovery exercise .

In this workout it's not only active recovery... it's a fun way to change directions and get the kettlebell into your other hand without having to do the boring normal swing switch.

Let's do this...

Step 1

Start rotating the kettlebell around your body.

You'll pass the kettlebell between hands in front of your body and behind your body.

You're literally just rotating the kettlebell in circles around your body. Trust me... you'll feel this as it makes getting rest tough.

Okay...

The really technical part happens when you need to switch directions and transition into an exercise.

Step 2

When you're changing directions or transitioning... on the last rotation around your body... pull the kettlebell up across your body to your opposite shoulder.

You'll have to catch the kettlebell on your shoulder while your still holding onto the handle.

Step 3

Now you can lightly throw the kettlebell off your body and...

Rotate in the opposite direction.

Or go straight into the next exercise which you'll do all of the time during this workout.

Make sure you watch the video because around the worlds take practice.

Even I get messed up. Trainer confession... I should practice a lot more often myself.

Kettlebell Snatches

Kindal in the loaded position of the kettlebell snatch ready to fire and get the kettlebell all the way over her head.

Kindal firing from the loaded position and she is keeping her elbow close to the kettlebell moving up.

Kindal making the transition to the top of the kettlebell snatch. Getting ready for the punch around.

Kindal at the top of the kettlebell snatch in full extension, fully reaching up through her shoulder.

If you're been a FWW blog reader for a little while... you know I love snatches and do them all the time.

Read these posts if you want to learn snatches:

Let's break the exercise down.

Step 1

Start in your start-stop position and hike the kettlebell back so you're in a strong loaded position.

We've talked about it above... make sure the arm that's not holding weight is mimicking the same movement as the kettlebell arm.

Step 2

Fire from your hips to get the kettlebell moving.

As the kettlebell comes through your legs... pull up on the kettlebell hard to redirect the motion of the kettlebell so it goes straight up.

Make sure you keep your elbow close to your body.

Step 3

The kettlebell is moving upward - because you tugged on it so hard - and as it gets to about chest height...

Punch around the kettlebell as you continue to move the bell up into the full extended press position.

Step 4

From a fully extended position at the top you can go straight into the next rep by either dropping the kettlebell straight down into the loaded position or going into rack first.

Going straight down requires experience... but you'll get that with practice .

When you're at the snatch and around the world section of the workout... the goal is speed.

And because you only have to do 3 snatches at a time... this is a great opportunity to practice your kettlebell snatch speed.

Are You Ready To Workout With Me Live?

I hope you enjoy Around the World.

I hope this workout gives you a unique challenge. And I hope you learn to love kettlebell flows. They are a lot of fun... and just playing around with them gives you a great workout.

My question to you now is...

Are you ready to workout with me LIVE?

I want you to sweat with me... grunt with me... and rock our some reps with me so I can help you burn fat and get in the best shape of your life.

Join Fit Women's Weekly LIVE . This is my private online strength training group for women. Everyday I custom design and lead:

One 60 minute full workout
One 30 minute express workout
One 30 minute private coaching session

I workout with you... count reps out loud... motivate and push you hard the entire time.

You have to try it. Get a 14 day FREE trial of FWW LIVE and test me and my workouts at zero risk for you. You don't even need a credit card.

Now... go get this kettlebell flow - Around the World - done. Let me know how it goes on social or leave a comment on the YouTube video for the workout.