Kettlebell flows, the continuously moving, strung-together routines used to burn fat and build muscle with a single implement, aren’t just useful because they allow you to get a ton of work done quickly and effectively. Flows also make it much easier to target different muscle groups in your body in one go.
Flows encourage full-body work by their very nature. You’ll often have need to move the kettlebell up, down, and around yourself in order to get to the next step in the series, which winds up involving a number of muscle groups.
When Eric Leija (a.k.a. Primal Swoledier) designs a flow, you can expect that there will likely be some lower and upper body combinations at play, like this routine he ran through for the Men’s Health Kettlehell program with fitness director Ebenezer Samuel, C.S.C.S.
The Power Lunge Flow uses unilateral movements, lunges, to work the lower body, then transitions to an upper body exercise, kettlebell halos. Grab your kettlebell and a partner and get ready to get moving.
Lunge Clean to Double-Halo
- 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 (like a deadlift) 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. Return to the starting position with the kettlebell on the ground, keeping your hands on the handles and holding a squat.
- 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. Once you complete one orbit, change directions to go the other way.
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.