In an ideal and perfect world, we’d all be able to live in the gym, lift weights and go through HIIT classes while have the best diet thanks to advanced meal prep. But sadly, this world doesn’t exist, so we have to make do with the time we have to squeeze in the most effective workouts we can.
One of the most efficient workouts you can try is a kettlebell flow. According to Eric Leija, senior kettlebell specialist at Onnit Academy in Austin, Texas, a kettlebell flow is a combination of two or more kettlebell movements to become one seamless move.
You may think that this is simple, but combining all of these different moves is tougher than you think. That’s why we’ve got our MH Fit Guy winner Desmond Aw to demonstrate one of Leija’s signature movements to get a sense of how tough it is.
How to do it
● 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.
Try it yourself if you’re strapped on time and this could be your next favourite workout if you have no time. All you need is a kettlebell, a little coordination, and some determination.
If you’re not feeling this, don’t worry. The good thing about a kettlebell is how versatile it is. Check out the different types of kettlebell movements you can try at the gym or at home and be prepared to feel sore in places you didn’t thought you could.
By Gilbert Wong, Men’s Health Content Producer