Allie Holloway/Men’s Health Composite
You’ve seen a lot of flow on Men’s Health recently. You know, those moves that essentially chain several exercises together. They help you burn calories, develop muscle, and learn coordination and athleticism. And the best part: They’re fun.
The brainchild of kettlebell specialist Eric Leija (a.k.a. Primal Swoledier), the lawnmower flow is as fun as it gets. It blends three movements to build muscle where you need it most (your back and core). It also bulletproofs your shoulders and slashes calories faster than a riding mower cuts the grass.
“These are three moves you can do individually,” says Leija, who is also the creator of the Men’s Health workout video program Kettlehell. “I combined them so they wouldn’t be so boring.”
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Do this flow right and you’ll tighten your posture and help alleviate shoulder pain. Aim to do 4 sets of 5 to 8 reps per side, with plenty of rest between sets. Because, hey, mowing the lawn is hard work!
Want more moves from Leija? All you need is one kettlebell to do his fiery full-body workouts in Kettlehell, the newest Men’s Health fitness program. Download the All Out Studio app now.
1. Get Into Position
Start in a split stance, right leg straight behind you, a kettlebell next to the inside of your left foot. Keeping your back flat, lean over your lead leg. Grip the kettlebell with your right hand.Brace your core.
2. Row Your Bell
Resist the urge to twist at the chest as you pull your elbow back to your right hip, rowing the kettlebell tight against your ribs. Squeeze your shoulder blade at the top. Keep your shoulders square with the floor; aggressively tighten your abs to do this.
3. Get Racked
Lower the kettlebell with control, then explosively pull it to your shoulder. As you do this, drive your hips forward and drop your right knee to the floor. Squeeze your glutes and keep your core tight. You’re now in a half-kneeling position.
4. Press Ahead
Press the kettlebell overhead, keeping your core tight.Avoid arching your back. Continue squeezing your glutes. Slowly lower the kettlebell back to your shoulder. Return it to the floor and position yourself for another rep.