Kettlebell Flow Drills

Shawn Mozen

Kettlebell Flow drills involve tossing a Kettlebell from hand to hand. This type of catch and release training improves hand eye coordination, grip strength, endurance, and overall strength. By working on simple basic moves you can create fun and challenging circuits that will develop your muscles from a wide variety of angles and keep your training interesting and fun. Over the next few issues of Canadian Kettlebell Magazine I will present several key flow drill fundaments that will be used to create an endurance circuit in the final issue.

Safety: Flow drills involve releasing the Kettlebell and catching it. You WILL drop your Kettlebell while training. Train outdoors or on a surface that will allow you to drop your Kettlebell safely and without damage. Be aware of your feet and everything and everyone around you. Train with a light and manageable weight. As you toss your Kettlebell around you may find yourself off balance or struggling to grab your bell. You are more often than not better off letting it fall rather than risking injury by grabbing it as it falls.

Remember, slow feet, are broken feet!

Palm Clean

A palm clean is exactly what it sounds like. It is a Kettlebell clean where you rest the bell in your palm. We are going to look at a simple version of this exercise first. In another issue we will see a more challenging variation.

Begin with your Kettlebell by your feet. Grab it with both hands and pull up and towards one of your shoulders. Repeat this several times alternating shoulders. When you are comfortable lifting the weight start performing the same maneuver with one hand each time pulling high to one shoulder.

To perform the Palm Clean you simply pull up to your shoulder and release the Kettlebell as though you were tossing it behind you. As you release the handle you catch the ball of the Kettlebell and stop it from flying backward. Take your time and remember to keep your arm and elbow tight to your body.