Kindal at the top of a kettlebell swing locking her body out and hitting the swing hard.

Kindal Boyle

5 Minute Simple Kettlebell Flow

One of my favorite styles of workout are kettlebell flows.

A flow is when you move from one exercise to the next without putting the weight down.

Some kettlebell flows can be graceful and look really cool.

But this flow is going to a great starting flow to test your endurance strength.

Let's get into it.

A Simple KB Flow Circuit Breakdown

Here is the circuit itself:

8 single swings
7 snatches
6 squats
5 push presses
Sling shot to switch

There are two circuit goals...

Primary Goal: See how few times you can put the kettlebell down within 5 minutes.

Secondary Goal: See how many rounds you can get in the 5 minute time limit.

This is pretty straightforward so let's get into the exercise breakdown.

Kindal side lunging and working out hard to get out of a workout rut.

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A Simple KB Flow Exercise Breakdown

Single Kettlebell Swings

Kindal is in the kettlebell swing loaded position with good balance over her feet and her hips fully loaded ready to fire with power. Notice her other arm is mimicking the motion of the swing.

Kindal fires from her hips and she is nearly standing as the kettlebell comes through her legs.

Kindal fully locked out at the top of her swing with her legs locked and her butt squeezed and engaged. Her core is tight and shoulder is packed. Her other arm comes in front even though it's not holding onto the kettlebell.

Step 1

Start in a strong start stop position with only one of your hands on the kettlebell.

Take your other hand and mimic the movements of your weighted hand without touching the kettlebell.

Make sure you're in a good hip hinge and hike the kettlebell back into the loaded position.

Step 2

Using your hips... thrust hard forward.

It's your hips that will move the kettlebell and give the force.

You should be almost fully standing by the time the kettlebell swings out in front of you.

Work hard on keeping your shoulder packed into it's socket. It helps to have a slight bend in your arm.

At the top of the swing your non-weighted arm should be out in front of you as well... this helps with squaring your shoulders and balance.

Finally make sure your balance over your feet is good and your butt is squeezed hard and your legs are locked out.

Read my post about the [two handed kettlebell swing](/post) for the full breakdown of each swing position.

Kettlebell Snatches

Kindal is in the kettlebell snatch loaded position which is identical to the loaded position of the kettlebell swing. Good balance and hips ready to fire.

Similar to the swings Kindal is nearly standing straight up as the kettlebell passes through her legs with all this power coming from her hip thrust.

As the kettlebell comes through Kinda's legs she tugs up on the bell to redirect it straight up. As she does this she keeps her elbow close to her body getting ready for the punch through.

Kindal fully extending through her shoulder at the top of her kettlebell snatch. Her legs are fully locked out and with an engaged butt and great balance over her feet.

I have a full post that breaks down the kettlebell snatch in detail . Check that out but I'll do a high level overview here.

The key is during your last swing as the kettlebell is going into the loaded position... you can transfer immediately into your first snatch rep.

Step 1

So you're already in the loaded position. Make sure you focus on keeping your balance over your feet (feet planted into the ground).

Fire hard from the hips... just like the swing the power is coming from your hips.

And just like the swing... let your arm that is not holding onto a weight mimic the arm that is.

Step 2

You should be nearly standing straight up as the kettlebell comes through your legs.

Just as it start to get in front of you... keep your elbow close to your body.

This will help redirect the kettlebell straight up rather than out.

As the kettlebell is moving up... from about your chest to your neck height... you'll punch through the bell.

Step 3

You should be nearly standing straight up as the kettlebell comes through your legs.

Just as it start to get in front of you... keep your elbow close to your body.

This will help redirect the kettlebell straight up rather than out.

As the kettlebell is moving up... from about your chest to your neck height... you'll punch through the bell.

Kettlebell Racked Squats

Kindal has her stance about shoulder width apart and her feet are twisted into the ground so her legs are turned on and she ready to go down into the squat. Her core is pulled for good posture.

Kindal at the bottom of the racked squat. Her hips are just below parallel and her feet are twisted into the ground hard to maintain good strength at the end range of motion. Her torso is tall and core remains pulled in for stability.

As you're lowering the kettlebell into a racked position... try to immediately go into your first squat.

You want this transition to flow smoothly.

Step 1

Brace a little harder because you'll have the momentum of the kettlebell coming down with you.

And because of this... you'll also need to focus a little more on balance. Balance is key for a good squat.

Make sure you slightly twist your feet into the ground so your legs are activated and your knees track over the outside of your feet.

Step 2

At the bottom of your squat is when you want to brace the most... during the transition to the top.

Try my End Range of Motion workout to practice this key position.

Keep your feet twisting into the ground as you push your way back to standing.

One mental trick I use a lot is... rather than think of standing back up... imagine your pushing the earth away from you.

For some reason this always helps me generate more power.

Now on your last squat rep as your coming up... you'll immediately press the kettlebell up over your head.

The Kettlebell Push Press

Kindal is in the racked position of the push press. She is ready to lower down slightly to get the push from her legs and help boost the kettlebell over her head.

Kindal uses the momentum from her legs pushing to thrust the kettlebell over her head and fully extend her arm through her shoulder joint. This is the max shoulder contraction so make sure you feel it.

We'll focus on the push press because by this time you're arm is going to be a little tired and shaky.

It's good to have the foundation of a strict press down ... it will help with the push press.

Step 1

The push press allows you to use a little pop of power from your legs to help you get the kettlebell over your head.

Typically this is done when using a heavy weight.. but it's perfect for when you're taking your muscle endurance to the limit too.

The keys...

The palm of your hand faces across your body when your in rack... at the top of the press your palm faces forward.

Use the little pop of power to get the weight started up but make sure you use your shoulder muscles to fully extend your arm over head.. extending through your shoulder.

Step 2

Once the weight is over your head... focus on brining it down with control.

Don't let is come slamming down into your shoulder. You can move a little faster but don't get sloppy.

On your last rep things will change a little bit...

Once you lower the weight to rack... you'll immediately "throw" the kettlebell out so you can have it arch back between your legs for the sling shot.

Kettlebell Sling Shot

Kindal is letting the kettlebell move down between her legs much lower than normal.

Behind her leg Kindal is making the pass of the kettlebell to her other hand. Notice her balance is still really good.

Kindal stands up with force and this whips the kettlebell around her body with some speed.

Kindal catches the kettlebell at her opposite shoulder and now the kettlebell is in the opposite hand so she can move to the other side.

This is tough little move that will require practice to get right.

So before you give this workout a go... make sure you've practice or you can always just switch sides with a standard kettlebell switch.

Here's how this goes...

Make sure the path of the kettlebell is straight through the middle of your legs.
Your hand should be at the corner of the kettlebell handle
As the kettlebell goes through your legs... squat down slightly and grab the hand behind your back with your other hand
Using the momentum of kettlebell... you'll sling the bell around your body and up to your shoulder

This is a tough exercise to talk about in text.

have your

results stopped?

and now you're...

stuck in a

workout rut?

And lose 1 to 2 inches

and 5 pounds...

or you don't pay!

Break Me FREE!

Ready To Build The Most Consistent Strength Training Routine?

The focus of this workout is connecting these exercises together so it looks smooth and effortless.

This is tough and it's why I recommend the first time you do the workout with me... choose a light kettlebell.

Get the feel for not putting the weight down.

When you get the hang of how the exercises link together... try a heavier bell and do your best.

If you want some training... coaching and help learning these skills...

Go through my program called Ignite 30 .

You'll experience this type of faster paced... metabolic workout... and learn a lot about:

How to manage your energy and effort during difficult workouts
New exercises to grow your skills
How to fit your workouts into your life with a lot more consistency

Once you go through Ignite 30 ... you'll be able to join my private training group FWW LIVE .

Go follow me on my socials below. I am always sharing tips and fun fitness and nutrition experiences you won't find anywhere else.