Workouts
KB-A2·Kettlebell EMOMs

Long Cycle

20 min2 KBsAdvanced
Every minute on the minute
  • 1
    Double KB Clean + Push Press
    8 complexes, clean then press each rep
  • 2
    Double KB Front Squat
    Deep, controlled, elbows high
  • 3
    Double KB Row
    Hinge 45 degrees, both bells, max squeeze
  • 4
    Double KB Swing
    Explosive, both bells together
Coach tip

If you get 8 reps every minute you're elite.

How to do it · Why it works
press

Builds vertical pushing strength and crazy-strong shoulders, triceps, and core.

  1. 1.Start in the rack - KB on the back of your forearm, elbow tucked
  2. 2.Brace abs and glutes hard, don't let your back arch
  3. 3.Press straight up, don't push the head forward
  4. 4.Lock out overhead, biceps by the ear
  5. 5.Lower with control to the rack
row

Builds a strong upper back, fixes posture, and balances out all the pressing.

  1. 1.Hinge over with a flat back, free hand on a bench or thigh
  2. 2.Let the KB hang, shoulder long
  3. 3.Pull the elbow back along your ribs
  4. 4.Squeeze the shoulder blade - don't shrug
  5. 5.Lower with control, full stretch each rep
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
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