Workouts
KB-A7·Kettlebell EMOMs

Unilateral Power

20 min1 KBAdvanced
Every minute on the minute
  • 1
    KB Single-Leg Deadlift Left
    Loaded, use a heavy bell
  • 2
    KB Single-Leg Deadlift Right
    Balance is strength
  • 3
    KB Single-Arm Clean + Press Left
    4 complexes
  • 4
    KB Single-Arm Clean + Press Right
    4 complexes, match left
Coach tip

Single-limb training builds real-world strength and identifies weak links.

How to do it · Why it works
deadlift

Builds posterior chain strength - glutes, hamstrings, back. The most transferable lift you'll do.

  1. 1.Stand with feet hip-width, KB between your feet
  2. 2.Hinge at the hips, soft knees, flat back
  3. 3.Grip the handle, brace your core, then drive through your heels
  4. 4.Stand tall, glutes squeezed - don't lean back
  5. 5.Lower with control, reset on the floor each rep
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
Pro workout

This one's part of the full library. Go Pro to unlock all 90 workouts, every plan, and full progress tracking.

Unlock with Pro

From £10/month - cancel anytime.