Unfortunately, there seems to be quite a big crowd of people who think negative about kettlebell flows and juggling and they like to express their thoughts on it openly. So, I will express mine and perhaps open some minds.

People that diss kettlebell flows or juggling usually don’t understand them, don’t know the benefits, or can’t do them.

There is more to kettlebell lifting than just one direction with HEAVY weight.

Those that diss kettlebell flows or juggling really have a lot to learn and should consider opening up their mind a little.

Some benefits of kettlebell juggling/complexes/flows are but not limited to:

control proprioception agility creativity flexibility reaction time fun/entertainment

…and so many more qualities that flow through in your other training.

Lightweight

People complain about the lightweight used “you might as well use no weight!”, “what good does it do with lightweight!?“, “you’re not going to develop muscle!“, etc. Juggling or flows don’t need to be done with lightweight, but because most people that have progressed to this stage are smart when it comes to training, i.e. they’ve mastered the fundamentals of kettlebell training and understand progression they will use a weight that is suitable for them at that moment in time. When they’re ready to progress to a heavier weight they will. Since when is movement whether with no weight or lightweight a bad thing?

Spine bending and twisting

Spines are designed to bend and twist, but with progression and not under extreme load.

Train your spine, don’t neglect it with rigid heavy training all the time, you’re gonna punch yourself later on in life. A spine that moves in every direction is a happy spine that will help prevent injury. You need:

Spinal rotation

Spinal lateral flexion

Spinal hyperextension

Spinal flexion

And you need to train a combination of them together. With.progression….with.proper.progression.

1) Control

Yes, letting go and catching the kettlebell requires more control than not letting go and ‘controlling the kettlebell’. Granular control is required, little hand adjustments, switches, shifts, and other things that are not required when just rigidly pressing a heavy weight overhead.

2) Proprioception

Proprioception is the perception or awareness of the position and movement of the body which is a quality that shines through in all your training, snatching, cleaning, jerking, etc.

3) Agility

Agility is the ability to move quickly and easily. “Damn, I rather move slowly and awkward” said no one ever.

4) Creativity

Programming flows that work requires creativity and understanding of the movements.

…

Advanced

Kettlebell flows and juggling are advanced, you need to have the fundamentals of kettlebell training down first.

Macho

Let’s face it, pressing a heavyweight is macho, it’s great, one needs strength, lots of it, but one also needs to be cool sometimes and think about all the other attributes that make a good all-around fit person that is ready to tackle anything that life dishes out. So, stop being a donkey, if you don’t know it, don’t diss it, learn about it, like it or don’t, and if it ain’t for you, no problems here.