This Kettlebell Flow Arm Workout Pumps Up Your Whole Body

This archive report was first published on 18 August 2019.

This Kettlebell Flow Arm Workout Pumps Up Your Whole Body ¶

Published on August 18, 2019, this kettlebell flow arm workout is a great way to train your whole body in just 17 minutes. Created by Eric Leija, also known as Primal Swoledier, this routine targets your arms, shoulders, and core.

According to Leija, "You'll do all the classic lifts you need to be functionally strong, like squats, pushups, and lunges, but with a little bi and tri work added in—because everyone wants to move well and look good too."

Directions ¶

Perform each exercise in sequence, doing reps of each for 30 seconds and completing an equal number of reps on each side (where necessary). Rest for 60 seconds at the end of the flow, and repeat for a total of 5 rounds.

Exercise 1: Squat Curl To Standing Halo ¶

1. Place a kettlebell on the floor and stand 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.

1. Grasp the kettlebell handle overhand with thumbs facing each other. Maintain your squat position as you curl the weight up until the bottom end is in front of your face.

1. Starting with the weight in front of your chest, raise it over and behind your right shoulder. Keep your elbows as close together as you can.

1. Extend your elbows to lock the weight out overhead, as in a normal triceps extension. Now lower it back in front of your chest (bottom up) and begin your next squat.

Exercise 2: Tall Kneeling Curl To Overhead Extension ¶

1. At the bottom of your last squat, kneel on the floor and extend your hips so your body is in a straight line from your head to your knees.

1. Curl the kettlebell up to your face again, and then reach it over and behind your head, bending your elbows.

Exercise 3: Close-Grip Pushup To Squat Curl ¶

1. At the bottom of your last curl, place the kettlebell on the floor in front of you and place both hands on the bottom of it.

1. Get into pushup position with your body in a straight line.

1. Lower your body until your chest is about an inch above your hands, and then press your body back up.

1. Jump your feet forward, landing in a shoulder-width stance. Grasp the kettlebell by the handle and curl it up while keeping a long spine.

Exercise 4: Bicep Curl To Press ¶

1. After your last curl, stand up with feet shoulder-width apart. Bend your hips back and grasp the kettlebell in your right hand.

1. Brace your right arm against your knee and curl the weight to your chest while keeping a long spine.

1. Stand up straight, holding the weight at the top of the curl so that it comes to shoulder level when you're upright.

1. Press the weight overhead in a half-circle motion. Lower it back to your shoulder, bend your hips back, extend your arm, and return the weight to the floor.

Exercise 5: Split Stance Arm Series ¶

1. With the kettlebell back on the floor, get into the bottom of a squat and grasp the weight with both hands.

1. Curl the weight up and then step backward into a lunge. Your front thigh should be parallel to the floor and your rear knee should rest on the floor.

1. As you step, raise the kettlebell overhead and behind you. Avoid arching your back as you raise your arms up.

1. Extend your elbows to lock the weight out overhead, and then step forward again and lower into a squat with the kettlebell extended in front of you.