Need proof that kettlebells are just as, if not more, versatile than barbells? These three multi-movement kettle sequences, which trainer Eric Leija, C.S.C.S, (a.k.a. Primal Swoledier) recently posted on Instagram, are it.
To try it, move down the list, working each movement for 40 total seconds, with 20 seconds of rest in between. Rest 60 seconds between rounds and complete for 6 total sets. You’ll be doing the second sequence for 40 seconds per side, so it comes out to 30 total minutes of work.
Another option, arguably the better option if you’re new to kettlebell play (er, work): focus on mastering one sequence at a time. As Leija writes in the caption, “quality reps only!”.
Sequence 1
This first kettlebell flow combines a kettlebell row, kettlebell muscle clean, and kettlebell swing snatch into a single rep to torch your core, traps, lats, and shoulders. Start with feet just outside shoulder-width, bell between them, and lean forward 45 degrees until you can reach the handle with your right hand. By engaging your back, perform a kettlebell bent-over row and to pull the bell to your rib cage.
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Next, using the same arm, muscle clean the weight into a front rack position. Instead of setting the bell back to the ground, as the bell lowers to the middle of your thigh, hinge at your hips to hike the bell between your legs. Now, simultaneously explode hips forward while pulling bell up body and snatching it overhead, rotating your hand and locking your arm out above you as you do. Put the weight down to complete your first rep. Switch sides, then continue alternating sides for 40 seconds.
For both the muscle clean and swing snatch, focus on pulling the weight close to your body as you initiate the movement—these movements should not look like kettlebell swings. Keeping your elbow pointed towards the ceiling before catching the weight can help. So can keeping your midline braced the entire time.
Sequence 2
A combo of three full-body moves—the deadlift, muscle clean, and front squat—The entirety of this sequence takes place in a staggered stance. A fusion between bilateral and unilateral training, maintaining a staggered stance position while you execute the lifts with test and boost your balance, stability, single-leg strength, and coordination. As well as muscle-up your core, calves, glutes, and hammies.
To get in position, start with your feet stacked under your hips, weight positioned just outside your right foot. Take a half-step back with your left leg, and prop your back leg up so that your heel is in the air just as Leija’s is in the video.
Squeeze your core, grab the handle and deadlift the bell by pulling it up alongside the outside of your lead-leg until your front foot and arm are straight.
Now, lower the weight to mid-shin and muscle clean the bell into the front rack position. Do as Leiji does in the video and extend your left arm out to the side for balance and squat down. Return bell to the ground and repeat for 40 total seconds before switching sides.
The goal for this sequence is to move with precision. To do so, keep your glutes and core cinched the throughout. You’ll also want to start with a much lighter weight than you used for the first flow. Start with a weight you can comfortably turkish getup for five to ten reps unbroken.
Sequence 3
The final movement marries the glute bridge with a chest press. Lie on your back with knees bent, the weight positioned over your chest and hands braced around the bulbous part of the bell. Next, squeeze your glutes and to lift your hips over the floor. Stay here.
Now, keeping elbows glued to ribs press the weight over your chest. Lower the bell back down to your chest and repeat for 40 total seconds.
If at any point your hips start to sag and core dis-engages, lower your hips and back down to the floor. Then lower the weight of the bell or take more rest.
Want more kettlebell workouts from Leija? Check out his Men’s Health Kettlehell program (now available on our All Out Studio app), which is designed to burn fat and build muscle with just one kettlebell.
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