Health & Fitness

Onnit Trainer Kettlebell Flow Workout

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Once beach season hits, you don't want to spend all of your time working in the gym. If you’re looking for a quick, effective workout that will target key areas throughout your entire body, look no further than a kettlebell flow.

A kettlebell flow combines two or more exercises to create one seamless movement, according to Eric Leija, a senior kettlebell specialist at Onnit Academy in Austin, Texas. Leija is a master at designing fun, creative kettlebell flows that build strength and burn fat, like the Primal Kettlebell Course.

During a kettlebell flow, you move directly from one exercise to the next—sometimes without ever setting down the weight. This keeps your heart rate elevated and your muscles firing through the whole routine, giving you an intense workout without keeping you in the gym for hours on end.

While you can use dumbbells for many of the same exercises as kettlebells, the latter tools are a much better fit for the flow training method. Thanks to the kettlebell's round body and sturdy, curved handle, it's the perfect implement for making smooth transitions between a variety of movements, from traditional strength exercises like bent-over rows and shoulder presses, to ballistic moves like cleans and swings.

The kettlebell also has various grip positions that make it easy to hold on to when working in multiple planes of motion,” Leija told Menshealth.com.

Ready to try the kettlebell flow for yourself? This basic full-body pump from Leija will be a good starter to challenge your strength, endurance, mobility, and coordination without spending a ton of time in the weight room.

Eric Leija's Killer Full-Body Kettlebell Flow

Leija's basic flow is simple, but it's not easy. The routine targets the legs, back, shoulders, biceps, and triceps, making it a true full-body workout.

You'll perform a clean to squat, a curl in squat, and finish with a tricep press. Check out Leija demonstrating the flow below:

If you're just starting out, focus first on mastering each movement before you pick up the pace and put it all together. Grab a light kettlebell you can lift over your head easily to begin, then progress to heavier weights as you get more comfortable with the routine. Once you’ve nailed the flow, try adding a second kettlebell for double the challenge.

How to do it: Leija's instructions to master the flow

● Begin standing with feet shoulder-width apart. Position the kettlebell directly in between your feet.

● Bend at the knees to grip the kettlebell with both hands. Stand up quickly, using the power of your hips, glutes, and legs to bring the kettlebell to your chest, making sure to keep your elbows glued to your sides and the kettlebell close to your body at all times.

● Still holding the kettlebell in front of your chest, bend at the knees and sink your hips to lower into a squat.

● Stand up with the kettlebell in front of your chest before setting the kettlebell on the floor. Lower back into a squat and pick up the kettlebell by flipping it upside-down, so the handle faces toward the floor. Stand up while holding the kettlebell upside-down by the handles.

● While standing, push the kettlebell overhead and bend at the elbows to lower the weight behind your head. Press the weight back up until your arms reach full extension and bring the kettlebell back to your chest. That’s one rep.

Complete five reps of the flow for one set, and 10 sets for the workout. Take 30 seconds to rest between sets. Depending on your squat speed—it shouldn't be too fast—Leija said whole routine should take between 15 to 20 minutes.

If you don't already have a trusty kettlebell available, check these out from Onnit. You can opt for a plain version to get the job done simply...

... or work out with an Avenger to really push your training to the next level.

Source

https://www.menshealth.com/fitness/a20777222/kettlebell-flow-full-body-workout/

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