Workouts
KB-I4·Kettlebell EMOMs

Clean to Press

15 min1 KBIntermediate
Every minute on the minute
  • 1
    KB Clean + Press Left
    Clean into rack, then press, 8 complexes
  • 2
    KB Clean + Press Right
    One fluid movement, match left
  • 3
    KB Goblet Squat
    Deep, controlled, reset each rep
Coach tip

Clean + Press counts as one rep. Go lighter than you think.

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
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
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