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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:

1. Are traveling and can only take a single kettlebell with them
2. Only own one kettlebell, which is beginning to feel too light for some skills

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:

• Turkish Get–Up
• Military Press
• Lunge
• Dead Clean
• Snatch

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.

Instructions:

1. Begin lying down with a kettlebell on the ground to your right side.
2. Roll onto your right side in a fetal position and swoop your right hand through the handle of the kettlebell, gripping it firmly.
3. Place your left hand on top, gripping your right hand with your left.
4. Roll onto your back, bend your right knee, plant the right foot into the ground, and chest press the bell up into the locked out position.
5. Lead with the chest and roll up onto your left forearm which is extended at about 45 degrees from your body, parallel to your straight left leg.
6. Press up to your palm in a tall sit position, slowly pull the bell down to the rack position and press it up three times.
7. Once the bell is back in the overhead locked out position, swoop the straight leg through and get your body into a half-kneeling windmill position.
8. Straighten up your torso, windshield wipe the back leg into parallel, and transition from the half-kneeling position to standing.
9. Once standing you can perform three snatches.
10. Lower the kettlebell to the rack and then step back in a lunge position.
11. Hold the lunge position and dead clean the kettlebell three times.
12. Return to standing position and military press the kettlebell three times.
13. Keep the bell in the overhead locked out position and perform three reverse lunges.
14. On the final lunge, stay in the half-kneeling position and begin to reverse the get-up movements until you are safely lying back on the ground with the kettlebell by your side.
15. Get up, turn around, and repeat the movement on the left side (rest as needed for your current fitness level.)

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!

A message from GGS…

In our Strongest You Coaching program, we help women just like you reach their health, physique, and mindset goals. Strongest You Coaching is about more than just training and nutrition. It’s about changing your self-talk and inner dialogue, learning to let fitness enhance your life instead of rule your life, and finally healing your relationship with food and your body, all with the help of your Girls Gone Strong Coach, and your fellow Strongest You Coaching group.

Pre-Register Here!

The post Beyond Mastery: Kettlebell Flow Workout appeared first on Girls Gone Strong.

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Open shelving looks amazing when it’s well-curated, whether that means super-edited stacks of simple white dinnerware, or an eclectic, colorful mix that just works together. One thing that’s not amazing? The fact that you can’t exactly jam stuff onto the shelves the way you might if you had cabinet doors.

Despite what some open-shelving fanatics insist, you will almost always lose some storage space when you switch from closed-door cabinets to museum-like shelves.

If you’ve been torn on the idea of making the jump, consider this little trick that will help create a tiny bit more storage. Because every little bit helps, right?

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When it comes to comfort food, tortellini is a classic. What’s not to love about bite-sized nuggets of pasta filled with cheese? Skip the usual sauce, though, in favor of cooking up a rich and creamy tomato soup that comes together in 20 minutes — perfect for busy weeknights!

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From Apartment Therapy → Actually Attractive Ways to Style that Awkward Space Above Kitchen Cabinets

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Soup season is right around the corner! When the weather cools down, there’s nothing like a big bowl or mug of soup to warm you up. Now’s the time to pull out your stock pot and all your favorite soup recipes. This creamy chorizo and sweet potato number should definitely be on your must-make list for fall.

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Going on a cruise is kind of like reliving your freshman year of college. It’s new! It’s exciting! There’s so much to eat and drink (and no one to tell you you can’t have ice cream three times a day). Cruise buffets don’t just offer a few desserts — there are usually 50 decadent sweets calling your name. The same goes for baked goods: Instead of five types of bread, you’ll find 25 freshly baked loaves begging to be buttered. And then there are the proteins, piled nearly as high as the ship’s funnel.

It’s vacation, after all — and I’m not here to play the parental role or deny you the right to treat yo self — but having failed at my first cruise eating experience (both health- and strategy-wise), I know that too much of a good thing can mean a week of discomfort masked by stretchy pants and caftans.

With multiple sailings on several cruise lines under my belt, I now feel like I’ve mastered the art of the shipboard smorgasbord. Here’s my number-one rule for navigating the cruise buffet, plus a few more tips for eating well on a cruise ship.

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When it comes to health claims in the media, it’s often difficult to sort fact from fiction. Article headlines boldly describe how this fruit or that vegetable can cure anything from cankers to cancer, often dubbing said edible a “superfood” for dramatic effect. Having run the numbers, I’m certainly a believer in fresh produce as […]

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Your devastating breakup feels like a bad dream and tomorrow you hope to wake up and feel whole again. The truth is, breakups can be paralyzing, overwhelming and emotionally draining — like experiencing a death. One of the most devastating breakups I experienced left me so numb I felt physically ill for days.  I’d invested […]