Video 2 in our Kettlebell Flow Series is here, and this time we move from concepts into application.
In this session, we focus on classic kettlebell flows and how to coach them with precision, structure, and control. You’ll see practical flow variations that develop coordination, strength, and technical consistency without rushing transitions or losing form. The emphasis is on clean movement, intentional sequencing, and knowing when to progress an athlete versus when to refine the basics.
This video is about turning theory into coachable action, giving you repeatable templates you can confidently use across different skill levels while keeping quality at the center of every rep.
More coming next as we continue to build complexity and expand your coaching toolkit.
In this session, Coach Tarek demonstrates two classic flow variations:
A symmetrical beginner flow
An asymmetrical advanced flow, known as the 5×5
These flows are designed to help coaches integrate strength, power, and coordination without rushing transitions or sacrificing technique.
Classic Flow 1: Beginner Symmetrical Flow
This flow is ideal for introducing clients to kettlebell flows in a controlled, repeatable way.
The sequence includes:
5 swings
Catch the bell lightly and tuck it into the chest
Elbows stay close
Spine remains neutral
Knees stay soft
Weight stays centred
Ankles, knees, and hips align with the bell
5 squats
5 swings
Catch and reset
5 presses
5 swings
Catch the bell
5 lunges (forward or backward)
This version allows coaches to teach flow, rhythm, and transitions while maintaining symmetry and control.
Classic Flow 2: Advanced Asymmetrical Flow – The 5×5
The 5×5 flow is an advanced progression and should only be prescribed once clients are:
Proficient in the one-arm swing
Confident with cleans
Stable and comfortable in the rack position
The flow stays on one side before switching and includes:
5 swings
Catch the fifth swing and maintain a tight rack
5 squats
5 presses
5 cleans
5 reverse lunges
After the fifth lunge, the bell is switched to the other side without being dropped, and the entire sequence is repeated.
This creates:
25 reps on one side
25 reps on the other side
Total: 50 controlled, connected reps
Coaching & Programming Notes
Before progressing intensity, keep these principles front of mind:
Start conservatively with load
Prioritise technique, timing, and fluidity
Increase difficulty through:
Additional weight
Additional rounds
Programming variables
Classic flows reward patience and clean transitions far more than speed or fatigue.
What’s Coming Next?
In the next edition of the series, we’ll begin advancing these flows, introducing more complexity and progression strategies for experienced movers and coaches.
For for Newsletter