This One-Arm Kettlebell Flow Will Build Up Your Back

If there’s one area of their physique that guys neglect most, it’s the back.

The muscle group is hard to see, so it’s easy to forget. Since the back doesn’t face the front (obviously), it’s not considered as cool as big pecs or big arms, so you don’t prioritize it like you should—and the result is poor posture and limited strength potential. But you can start bringing up your back in just a few minutes by using targeted kettlebell flows.

Flows are mini-circuits of exercises that work together, such as a front squat to a press, or a burpee into a pushup. One movement flows into the next so seamlessly you don’t even have to put the weight down until the end of your set.

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This flow from Eric Leija (a.k.a. Primal Swoldier), creator of the Men’s Health Kettlehell program, uses three of the best back exercises—the deadlift, clean, and snatch—and requires only one kettlebell to complete.

“It’s perfect for building a big, strong, functional back,” says Leija. “It will also work your glutes, hamstrings, arms, and core, so, while I think of it as a back attack, it’s really a full-body workout.”

Deadlift To Clean To Snatch

Perform 3 to 5 sets of 3 to 5 reps on each side, resting up to 2 minutes between sets. Do this flow at the end of your back workout, or on a separate day for extra work.

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