One of the many benefits of clubbell training and something that makes them not only great fun, but highly effective, is the ability to sequentially chain exercises together (flows).
A ‘flow’ is where three or more steel club exercises are combined into one seamless sequence.
Clubbell flows target multiple muscles in multiple planes of motion making them a highly effective functional training workout.
This style of training has many benefits including; strength, mobility, stability, muscle endurance and metabolic conditioning.
Ideally you will begin an exercise where the last one finished, for example; Mill -> Squat -> Swipe. Each exercise flows seamlessly into the next movement where the previous exercise finished. Once you have mastered a 3-movement steel club flow, work on 4, 5 and 6 movement flows.