Video 3 in our Kettlebell Flow Series is here, and this time we begin integrating everything into a more connected sequence.
In this session, we introduce a structured flow that blends ground work and standing movements while highlighting clarity, timing, and controlled transitions. You’ll get an inside look at how to guide athletes through a continuous pattern without sacrificing balance, awareness, or technical quality. The focus stays on organisation, patience, and knowing when to slow things down to build stronger foundations.
This video sets the stage for more advanced layering ahead, giving you a clear framework you can apply across different ability levels while keeping movement standards high from start to finish.
The next phase is all about taking what you’ve mastered and applying it with more control and intention.
It begins on the ground, transitions to standing for loaded movements, then returns back to the ground before switching sides. This makes it a powerful tool for teaching connection, control, and awareness through multiple levels.
Get Up Flow Structure
The sequence demonstrated in this video includes:
🔹 Safety roll
🔸 5 presses
🔸 Push-up
🔸 5 thrusters
🔹 Safety roll
Once the sequence is completed, the flow transitions back to the ground and is then repeated on the opposite side.
Every movement is connected. Nothing is rushed. Each transition matters.
Coaching Notes
✅ Before loading or progressing this flow:
✅ Ensure clients understand and can perform a proper Turkish Get Up
✅ Start by stabilising the pattern, not chasing intensity
✅ Prioritise control through transitions rather than speed or fatigue
The Get Up Flow rewards patience. When quality breaks down, the flow is telling you exactly where the gap is.
What’s Coming Next?
In the next session, we’ll begin progressing the flow, layering in complexity and additional challenges once the foundation is solid.
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