This archive report was first published on 11 August 2019.
Published on August 11, 2019, Eric Leija, creator of the Men's Health Kettlehell program, shares a kettlebell flow that targets the back muscles.
The flow, which requires only one kettlebell, combines three of the best back exercises: the deadlift, clean, and snatch. It's perfect for building a strong, functional back and works multiple muscle groups, including glutes, hamstrings, arms, and core.
According to Leija, 'It will also work your glutes, hamstrings, arms, and core, so, while I think of it as a back attack, it’s really a full-body workout.'
Deadlift to Clean to Snatch Flow ¶
- Start by placing a light kettlebell on the floor and standing behind it with feet shoulder-width apart. Twist your feet into the ground so that they’re turned a few degrees outward, and you feel your glutes tighten up.
- Keeping your lower back flat, squeeze your glutes and push through your heels as you extend your hips to stand up tall, pulling the kettlebell off the floor and in front of your hips.
- Reverse the motion to lower the weight back down, and then explosively stand up again, using the momentum to pull the kettlebell up and back toward your side.
- Drive your elbow forward and under the weight so that you catch it at shoulder level. Allow the kettlebell to spin around your wrist so that it doesn’t flop over and smack your forearm.
- Reverse the motion to return the kettlebell to the floor again, and then explode upward one last time, raising the weight overhead as you rise until you lock it out.
Perform 3 to 5 sets of 3 to 5 reps on each side, resting up to 2 minutes between sets. Do this flow at the end of your back workout, or on a separate day for extra work.
