Workouts
KB-A1·Kettlebell EMOMs

Swing Complex

20 min1 KBAdvanced
Every minute on the minute
  • 1
    KB Single-Arm Swing Left
    Max hip drive, KB at eye level
  • 2
    KB Single-Arm Swing Right
    Match the left, same power
  • 3
    KB Snatch Left
    Pull high, punch through at top
  • 4
    KB Snatch Right
    Smooth, not violent, guide the bell
Coach tip

The snatch is the king of KB movements. If form breaks, drop to a swing.

How to do it · Why it works
swing

The KB swing is power, conditioning, and posterior chain in one. Builds an engine like nothing else.

  1. 1.Hike the KB back between your legs like a football snap
  2. 2.Snap your hips forward - the KB floats up on momentum
  3. 3.Arms are ropes, not cranes - never lift with the shoulders
  4. 4.Glutes and abs hard at the top, KB to chest height
  5. 5.Let it fall, hinge, repeat
snatch

The king of conditioning lifts. Power, lungs, grip, mental toughness - all at once.

  1. 1.Start like a one-arm swing
  2. 2.Pull the KB high and punch your hand up through it
  3. 3.Lock out overhead in one fluid motion
  4. 4.Don't bang the wrist - punch through, don't curl over
  5. 5.Lower with control back to the swing
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