Workouts
KB-I8·Kettlebell EMOMs

Unilateral Strength

20 min1 KBIntermediate
Every minute on the minute
  • 1
    KB Single-Leg Deadlift Left
    Hinge, push rear leg back, stay balanced
  • 2
    KB Single-Leg Deadlift Right
    Control the wobble, it's working
  • 3
    KB Single-Arm Press Left
    Offset stance for stability
  • 4
    KB Single-Arm Press Right
    Lock out, lower slow
Coach tip

Unilateral work exposes strength imbalances. Embrace the difficulty.

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
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