Keep Your Body Guessing With These Single Kettlebell Movement Flows

Gabrielle Kassel

December 9, 2019 10:47 PM

Have you ever been told to keep your body guessing? Thats because to your routine can help to promote gains. Fortunately, whether youre a CrossFitter, bodybuilder, or just a regular joe in the gym, chances are youve never put together the moves in this kettlebell killer series, courtesy of (a.k.a. Primal Swoledier).

3 Total Body Kettlebell Movement Flows

In this three-move series, which Leija performs alongside fellow trainers and , youll perform 12 reps of each exercise, resting 15 to 30 seconds between movements, and repeat for a total of 5 sets. Ready, set, grow.

The first move, a pushup flow, is essentially a lateral jumping pushup with a reach, using a kettlebell as an anchor. Begin in a high plank position, with your right palm pressed into the body of the bell instead of the floor. Lower down into a pushup, and as you come up shift your weight entirely into your right hand. Draw your left hand up off the floor, bringing it straight forward. Hold here for one second, before returning your hand to the ground.

Next, do another pushup, but this time as you ascend, explode laterally into the air to the right. Move your left hand to the bell, and shift your right hand to the floor so that when you land your wrist is stacked under your shoulder. Thats one rep. Repeat for 12 total reps.

The key to this flow is body controlwhich means your core has to be engaged the entire time. No exceptions. Try practicing the sequence without the kettlebell to start, so you can get used to the movement and build up midline strength.

The second movement is a combination of a kettlebell swing and goblet squat . Grab a mid-weight kettlebell and perform a kettlebell swing. Go into a second rep, but this time after you snap your hips forward, bend at the elbow and pull the bell up alongside your chest before descending into a goblet squat. Stand up and repeat this combo 11 more times.

After this next movement, the last in the circuit, expect an arm pump. Grab a light kettlebell by the horns with both hands. Kneel down with your knees slightly wider than hip-width. Tuck your pelvis and brace your core, then do a bicep curl. At the top of the rep, press the bell overhead, holding at the top position. Next, up do an overhead tricep extension. Return to start, and repeat.

If at any point during this 5-set workout, your core starts to cave and your form starts to go, lower the weight, or take extra rest between the movements. Remember, as Leija writes in the caption, the goal here is quality reps.

3 Total Body Kettlebell Movement Flows BusinessInsider USA Images

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Want more kettlebell workouts from Leija? Check out his (now available on our ), which is designed to burn fat and build muscle with just one kettlebell.

Gabrielle Kassel