Channel: Onnit

Category: Education

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Description: For this full-body bell workout, you’ll need nothing but a kettlebell and a push-through mindset because this one’s a burner. ► Check Out Eric Leija's Website for More Great Workouts: ericleija.com ► Shop Onnit Kettlebells: bit.ly/3ncz29Y Follow the full flow in the video and see the moves broken down by sets and reps below. | The Single Kettlebell Flow | 1. Ballistic Row: 2 sets, 30 seconds w/ 30 seconds between sets 2. Kettlebell Crush-Grip Bridge Press: 2 sets, 30 seconds w/ 30 seconds between sets 3. Kettlebell Gunslinger: 2 sets, 5 reps each side, 30 seconds w/ 30 seconds between sets 4. Kettlebell Offset Push-Up: 2 sets, 5 reps each side, 30 seconds w/ 30 seconds between sets 5. Kettlebell Ballistic Row - Gunslinger Flow: 2 sets, 30 seconds, 60 seconds rest between sets 6. Kettlebell Offset Push-Up - Close-Grip Push-Up Flow: 2 sets, 30 seconds, 60 seconds rest between sets 7. Kettlebell Rotational Clean: 2 sets, 5 reps each side, 60 seconds rest between sets 8. Kettlebell Rotational Press: 2 sets, 5 reps each side, 60 seconds rest between sets 9. Kettlebell Rotational Clean to Twist Press Flow: 2 sets, reps each side, 60 seconds rest between sets Of course, there are so many possibilities and combinations for putting these together to create your own flows. If you find one you like, leave it in the comments below! Be sure to also subscribe to my YouTube channel for more videos and flows like this! | Follow Eric Leija aka @Primal.swoledier | ► YouTube: youtube.com/c/EricLeija ► Instagram: instagram.com/primal.swoledier ► Website: ericleija.com | Kettlebell Swings: The 1 Exercise That Fixes 99 Problems | In today’s world we spend the majority of our days doing things in front of us with terrible posture. We crouch over keyboards while our chests cave in and our hips shorten from sitting. We drive with our arms in front of us while, again, we’re seated with shortened hip flexors. We sit in “artificial wombs” (a.k.a. cubicles) for hours at a time not moving and making the front of our body even tighter. And then we go home and slouch on the couch further tightening the front of our bodies. If You’re Not Doing The Kettlebell Swing, You’re Destined To Stay Fat, Tight & Weak For The Rest Of Your Life! This overuse of the muscles on the front side of our bodies is called “anterior dominance” and it is plaguing our society. Anterior dominance results in imbalances in our muscles causing us to move and perform at sub-optimal levels. It compresses our lungs so that instead of taking deep long breaths into our belly like we were born to do, we take short, stressful breaths into our shrunken chests. And because of our terrible posture – because our anterior muscles are shortened and tight pulling us forward – we give the illusion of being weak and unconfident as opposed to standing erect with our chins up. It’s no wonder that we’re generally unhealthy compared to previous generations that didn’t live a convenience lifestyle in this information age. There is hope, however. And there is one exercise – that if you incorporate it into your daily routine – can easily combat the ill effects of anterior dominance and the Western Lifestyle. 00:00 - Intro 00:07 - Kettlebell Ballistic row 00:19 - Kettlebell Crush-Grip Bridge Press 00:33 - Kettlebell Gun Slinger 00:46 - Kettlebell Offset Push-Up 00:59 - Kettlebell Ballistic Row - Gunslinger Flow 01:20 - Kettlebell Offset Push-up - Close-grip Push-up Flow 01:41 - Kettlebell Rotational Clean 01:55 - Kettlebell Rotational Press 02:13 - Kettlebell Rotaqtional Clean - Twist Press Flow Musicbed SyncID: MB01LVGUK1R0HXW ========================================­===== | Connect with Onnit | ► Facebook: bit.ly/38h9xdc ► Instagram: bit.ly/38gElef ► Twitter: bit.ly/2uRtpGg ► Pinterest: bit.ly/32G2Yjh Our mission is to inspire peak performance through a combination of unique products and actionable information. Combining bleeding-edge science, earth-grown nutrients, and time-tested strategies from top athletes and medical professionals, we are dedicated to providing our customers with supplements, foods, and fitness equipment aimed at helping people achieve a new level of well-being we call Total Human Optimization.