This archive report was first published on 6 September 2019.
Published on September 6, 2019, a new kettlebell flow has been making waves in the fitness world. The Power Lunge Flow is a full-body exercise that targets legs and shoulders, making it a great addition to any workout routine.
Designed by Eric Leija, also known as Primal Swoledier, this flow combines unilateral movements with upper body exercises to create a challenging and effective workout. The routine starts with a lunge clean to double-halo, which targets the lower body, before transitioning to an upper body exercise, kettlebell halos.
Here's how to perform the Power Lunge Flow:
- Start in an athletic stance with your kettlebell on the floor in front of you between your legs. Drop your butt and bend your knees to reach down and grab the implement with both hands.
- Raise the kettlebell up into the goblet position, holding the weight in front of your chest. As you do this, lunge backward with one leg. Drive off the ground with your rear foot to step forward into the starting position with the weight on the ground before immediately lunging with the other leg.
- Move your grip from the top of the kettlebell handle to grasp the sides. While maintaining the squat position, squeeze your biceps to curl the weight up to your chest. Stand straight up. Squeeze your abs and rotate the weight around your head to perform a halo, keeping it close to your body.
Use the Power Lunge Flow as a finisher on a lower body or shoulder day, or schedule it as a standalone routine on a day you need to bang out a quick workout. Perform reps for 30 seconds and then rest 30 seconds. Repeat for 6 to 8 rounds.
Want more from Leija? Check out the Men's Health Kettlehell program, or gain access to even more top-notch streaming fitness content with the All/Out Studio app.
