This archive report was first published on 14 October 2019.
Published on October 14, 2019, trainers Eric Leija, Hannah Heden, and Francheska Martinez have created kettlebell flows that not only develop total-body strength and athleticism but also demolish your core.
Unlike traditional planks and crunches, these flows use total-body rotational movements that build major core strength and stability. Your core is in charge of keeping your torso stable, transferring forces between your lower and upper body, and rotating your body from side to side.
One flow involves cleaning a single kettlebell to your shoulder while rotating and pivoting your feet to the side. Pause when your torso is facing in the direction of your loaded side's leg, then do a 180-degree rotation toward the opposite leg while pressing the bell straight overhead. Lower back to a front-facing rack position and return the bell to the floor to repeat on the opposite side.
Repeat this movement for 30 seconds, rest for 30 seconds, and complete up to 8 sets.
Another flow involves setting up with two kettlebells and bracing your core. Raise your knees just off the floor, then perform a breakdancer in each direction, keeping straight arms and popping your legs up overhead between sides. Hop up into a low squat, do one kettlebell swing, one snatch, and then return the bells to their starting position.
Repeat this movement for 30 seconds, rest for 60 seconds, and complete up to 6 sets.
These flows are highly complicated and advanced, so take your time practicing them with a light or no weight before adding significant load. Remember to keep your core tight the entire time.
