Kettlebell flows—linking one supercharged strength move to the next—develop total-body strength and athleticism. And as these flows from trainers Eric Leija (a.k.a. Primal Swoledier), Hannah Heden, and Francheska Martinez prove, they can also demolish your core.
Far more entertaining than the usual planks and crunches, these two flows use total-body rotational movements that build major core strength and stability. This works really effectively because your core is in charge of both keeping your torso stable, transferring forces between your lower and upper body, and rotating your body from side to side.
In the first movement, clean a single kettlebell to your shoulder while rotating and pivoting your feet to the side. Pause when your torso is facing in the direction of your loaded side’s leg. From there, do a 180-degree rotation toward the opposite leg while pressing the bell straight overhead. Lower back to a front-facing rack position and return the bell to the floor to repeat on the opposite side.
Repeat for 30 seconds, then rest for 30 seconds more, completing up to 8 sets.
In the second movement, set up by getting on your hands and knees in front of two kettlebells, then brace your core and raise your knees just off of the floor so that your core is holding your weight. Now perform a breakdancer in each direction, keeping straight arms and popping your legs up overhead between sides. Hop up into a low squat, do one kettlebell swing, one snatch, and then return the bells to their starting position.
Repeat for 30 seconds and rest for 60 more, completing up to 6 sets.
These are highly complicated and advanced flows, so take your time practicing them with a light (or no) weight before you add significant load. And most importantly, keep your core tight the entire time.