Workouts
KB-B2·Kettlebell EMOMs

Push & Pull Intro

12 min1 KBBeginner
Every minute on the minute
  • 1
    KB Deadlift
    Hinge hard, keep KB close to legs
  • 2
    KB Single-Arm Row Left
    Brace core, pull elbow back
  • 3
    KB Single-Arm Row Right
    Keep hips square, control the lower
Coach tip

Great intro to unilateral pulling. Keep your back flat throughout.

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
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

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