Workouts
KB-I2·Kettlebell EMOMs

Push, Pull, Hinge

15 min1 KBIntermediate
Every minute on the minute
  • 1
    KB Single-Arm Press Left
    Full overhead lockout, glutes squeezed
  • 2
    KB Single-Arm Press Right
    Match the left, don't rush
  • 3
    KB Single-Arm Row Left
    Elbow past the hip line
  • 4
    KB Single-Arm Row Right
    Squeeze shoulder blade at top
Coach tip

Upper body push/pull balance. Great for posture and shoulder health.

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
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