The word "flow" has been thrown around quite a bit in the unconventional training community, and it can get confusing for those just starting to dabble into implements like Kettlebells, Steel Maces and such. There are people who "Flow" with what seems to be no rhyme or reason as to why they are doing those movement patterns.

What a "Flow" should be is proper movements patterns put together that have been mastered. The movement patterns can be whatever you want, a swing, squat, press, lunge, etc. Again, after mastering each movement, begin to piecing them together, creating the "flow" of the movement.

Below is a basic example of the a steel mace flow that I like to do. It consists of a 360 Swing followed by a Lap Squat, moving into a Ballistic Curl Side Lunge, and lastly into a Reverse Lunge.

The way I like to "Flow" is by doing movements that will target both sides the entire time so I can do the flow for time or reps, alleviating the worry of working both sides of my body the entire time.

Give this flow a try and let me know how you like it!