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This Explosive Kettlebell Flow Torches Fat

If you’ve ever rolled out a mat in a yoga class, you know what a flow is. You stack exercises together that flow into one another, like downward-facing dog into upward-facing dog. You can apply the same logic to kettlebell workouts by combining strength exercises that train the whole body efficiently and quickly.

Eric Leija (a.k.a. Primal Swoledier), creator of the Men’s Health Kettlehell program, suggests hanging on to a kettlebell while you flow from a jump squat to a shoulder halo. “The jump squat builds power and explosiveness in the legs,” says Leija, while the halo increases strength and mobility in the shoulders. Combining the two exercises trains nearly the entire body, burning lots of calories, but takes only a few seconds to perform, and it will tire you out fast.

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Leija also likes it as a means of teaching good squat technique. “Most people tend to bend forward too much when they squat, letting their chests collapse toward the floor,” he says. This increases the risk of injury to the lower back. “Doing a jump squat with a kettlebell in front of your body forces you to keep your torso upright,” and that trains you to squat correctly, safely, and deeply.

Jump Squat To Halo

Use the jump squat to halo as a finisher, performing it at the end of your regular workout to burn out your legs and shoulders. Perform reps for 30 seconds and then rest 30 seconds. Repeat for 6 to 8 rounds.

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