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Flow Complex: Swing, Clean, Squat, Press

One kettlebell. Four moves. A strong chain from the ground to overhead.

Kettlebell flow complex: swing, clean to rack, squat, stand, and press overhead — Kettlebell Flow Complex movement illustrations

The prescription

Sets: 3 complexes
Reps: 1 swing + 1 clean + 1 squat + 1 press per complex (add reps as you own the chain)
Rest: 2 min 30 sec
Time: About 18 min

Equipment. Kettlebell

Muscles. gluteus maximus. Also quadriceps, hamstrings, shoulders, core

Starting position

Feet shoulder-width apart with the bell in a swing setup in front of you.
Hinge at the hips (not a squat), core braced, and clear space overhead.

How to move

Swing: let the bell travel back, drive the hips forward, and swing to about chest height with a braced core.
Clean: from the top of the swing, pull the bell close, guide it around the wrist, and rack it at the chest with elbows in.
Squat: sit the hips down and back, torso upright, knees out, elbows high; squat to parallel or lower if comfortable.
Stand and press: drive through the heels, squeeze the glutes, keep the bell racked; press overhead smoothly, lock out, and control the bell down. Repeat the chain or switch sides as prescribed.

Common mistakes

Rushing the clean and losing the rack before the squat.
Skipping depth on the squat because fatigue is setting in.
Using a bell that is too heavy to press after squatting.

Variations

Add a halo between sides
Goblet-only complex without the clean

Progressions

One extra squat or press per side
Slightly heavier bell

Regressions

Fewer reps per station
Lighter bell
Rest the bell between stations at first

Safety

Stop if you feel sharp pain, joint pinch, or symptoms that are not ordinary muscle effort.
This is general technique education, not a personal clearance to train through an injury.
Keep a clear space around you. A dropped kettlebell does not apologize.
Build the complex one piece at a time across weeks before running it unbroken.

All Cheeked Up publishes general fitness education. It is not medical advice, physical therapy, or a promise that your body will change. Stop any exercise that causes pain and talk with a qualified professional about injuries, pregnancy, or health conditions before you train.

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Programs that use it

Gear that helps

Built Not Bought

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Workout Journal

A paper log for loads, reps, and the note you wish you had written last week. Built Not Bought collection.

$18

Equipment

AffiliateEquipment

Fabric Resistance Band Set

Cloth bands that do not roll into a rubber bracelet the moment you get warm. Useful for kickbacks, squats, and lateral walks.

About $34