This archive report was first published on 31 August 2019.
Published on August 31, 2019, Eric Leija's kettlebell flow is a game-changer for those looking to train their whole body in minutes without any special equipment.
Imagine doing a workout at home or at your aunt's house with an old kettlebell that's been used as a doorstop in the guest room. That's the basic idea behind kettlebell flows, a sequence of exercises that connect seamlessly to challenge your strength, coordination, and endurance.
Designed by Eric Leija, also known as Primal Swoledier, creator of the Men's Health Kettlehell program, this flow works your whole body, but with special attention to your arms. You'll start with a concentration curl to isolate your biceps, and then clean the weight up to shoulder level where you'll finish with an overhead press.
"This kind of workout makes arm training more functional," says Leija. "So you're not just pumping up your bis and tris, but using them to perform exercises that train you to be explosive and powerful in real-world situations, and in sports."
The flow consists of four steps:
- Step 1: Place a light 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.
- Step 2: Brace the back of your arm against your thigh and curl the kettlebell up to your chest, squeezing your biceps at the top.
- Step 3: Squeeze your glutes and push through your heels as you extend your hips explosively. Use the momentum to pull the kettlebell up and back toward your side.
- Step 4: Now, with the kettlebell at shoulder height, press it overhead to lockout in a half-circle motion.
Perform 3 to 5 sets of 3 to 5 reps on each side, resting 60 seconds between sets. Do this flow at the end of a workout as a finisher, or as a full-body workout of its own that you can do whenever you want to train but are short on time.
