Workouts
KB-B4·Kettlebell EMOMs

Press Foundations

12 min1 KBBeginner
Every minute on the minute
  • 1
    KB Goblet Squat
    Slow tempo, 3 seconds down
  • 2
    KB Single-Arm Press Left
    Brace core, don't lean
  • 3
    KB Single-Arm Press Right
    Lock out overhead, lower with control
Coach tip

Keep your abs tight on every press. Don't arch your lower back.

How to do it · Why it works
goblet squat

Bulletproofs your knees and opens up tight hips. Teaches an upright torso under load.

  1. 1.Hold the KB at chest height, elbows tucked in
  2. 2.Feet shoulder-width, toes slightly out
  3. 3.Sit between your hips - knees track over toes
  4. 4.Go as deep as you can with a tall chest
  5. 5.Drive through mid-foot to stand
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
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