Kettlebells are beginning to become more of a household name. They are popping up in more and more gyms and local stores, and of course they really can’t be missed on the internet and social media these days.
We see the GOOD, the BAD, and all too often the absolutely UGLY movements.
Mastery of the basics should be at the forefront of our minds before we begin to try and get creative. Most all of us can get easily sidetracked by the “advanced stuff” or the “fluff” that we see online. This is one of the main reasons why most of my writing is more in the form of tutorials or instructionals. It’s important for all of us to master the basics before we can move on to a more advanced practice.
Swings, squats, deadlifts and Turkish get-ups are the best place to start your kettlebell practice. And yes, I said practice, not workout. These are standalone skills that should be approached as a practice until you have mastered them — then, and only then, should you work on moving beyond. While this perspective may seem boring, and these skills may take time to master, approaching things this way will keep you safer and help you set a good foundation of movements, which you’ll need if you wish to work with heavier loads, or working on kettlebell flows, which take the form of chains, complexes and circuits.
Since many members of our Girls Gone Strong community have spent the required time practicing and mastering the basics, what I’m sharing here is a safe and beneficial way to progress by stringing the basics together into a kettlebell flow.
Like I mentioned above, these chains, complexes or circuits have many great benefits, which include building strength, increasing endurance, and developing a killer grip. They are also perfect for people who:
Here’s the good news: it’s not necessary for you to get rid of that one lighter bell, or to feel like you always need to have kettlebells of multiple sizes.
This flow will be for those who have mastered the following skills:
If you have only mastered a few of these skills, please skip the ones you don’t know, or replace them with another skill with which you’re familiar.
My motto is: Pattern, Practice, Perfect.
If you remember that mastery of the basics should come first, and then advance to flows or loading movements heavier, you will continue to move well and to move safely for years to come. I hope this motto helps you to remember to pattern the movement, practice the movement, and perfect the movement before loading the movement!
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