Kettlebell Emom Workouts:
Ideas and Tips
January 23, 2025
BY STANISLAV BLASHCHUK
Kettlebell EMOM (Every Minute on the Minute) workouts are an excellent way to combine strength, endurance, and functional fitness into one powerful training session. Whether you’re a seasoned athlete or a fitness enthusiast looking to elevate your routine, KB EMOM provide a dynamic and challenging approach to exercise. This article will guide you through some of the most effective kettlebell complexes, focusing on popular exercises like swings, goblet squats, and cleans. For each movement, you’ll find practical details, including timecaps, recommended weights, clear workout instructions, and insights into the muscles involved.
Kettlebell Complexes
In this section, we’ll explore different kettlebell complexes that you can incorporate into your EMOM workouts. Each complex is designed to target specific muscle groups, elevate your heart rate, and enhance overall performance.
Kettlebell Swing
The kettlebell swing is a cornerstone exercise in any kettlebell workout. It’s a powerful full-body movement that primarily targets the posterior chain while also engaging the core and improving cardiovascular fitness. Below, I’ll break down the key details to help you integrate kettlebell swings into your EMOM routine effectively.
Timecap and Recommended Weights
The weight for kettlebell swings EMOM depends on your fitness level and the designated timecap. The number of repetitions in a kettlebell swings EMOM depends on your fitness level, kettlebell weight, and the designated timecap. Take a look in the table below:
| Fitness Level | Sex | Weights | Reps |
|---|---|---|---|
| Beginner | Women | 6-10 kg | 10-15 Reps per Minute |
| Men | 12-16 kg | ||
| Intermediate | Women | 12-16 kg | |
| Men | 16-20 kg | ||
| Advanced | Women | 16-20+ kg | |
| Men | 24-32+ kg |
In the context of an EMOM workout, the timecap refers to how many rounds (or minutes) the workout lasts. For kettlebell swings, you can scale the duration based on your fitness level, ranging from 8 to 20 minutes.
Workout Instructions
- Stand with your feet shoulder-width apart and the kettlebell placed slightly in front of you.
- Hinge at the hips, grip the handle with both hands, and swing the kettlebell back between your legs.
- Drive through your hips explosively to swing the kettlebell forward to chest height, keeping your arms straight and your core engaged.
- Allow the kettlebell to swing back naturally and repeat for the designated timecap.
Focus on using your hips, not your arms, to generate power, and keep your spine neutral throughout the movement.
Involved Muscles
The kettlebell swing is a compound exercise that targets multiple muscle groups, including:
- Primary: Glutes, hamstrings, lower back.
- Secondary: Core, shoulders, quadriceps, grip muscles.
This makes the swing an excellent choice for building strength, power, and endurance simultaneously.
Goblet Squat
The goblet squat is a versatile and beginner-friendly kettlebell exercise that strengthens the legs, core, and back. It promotes mobility, balance, and overall lower-body strength. Below, I’ll break down the key details to help you incorporate goblet squats into your EMOM kettlebell routine effectively.
Timecap and Recommended Weights
The number of repetitions in a Goblet Squats EMOM depends on your fitness level, the weight of the kettlebell, and the designated timecap. Refer to the table below:
| Fitness Level | Sex | Weights | Reps |
|---|---|---|---|
| Beginner | Women | 8-16 kg | 10-15 Reps per Minute |
| Men | 16-20 kg | ||
| Intermediate | Women | 16-20 kg | |
| Men | 24-28 kg | ||
| Advanced | Women | 20-24+ kg | |
| Men | 32-36+ kg |
For Goblet Squats, you can scale the duration based on your fitness level, ranging from 8 to 20 minutes.
Workout Instructions
- Hold the kettlebell close to your chest by the horns (the sides of the handle), keeping your elbows tucked in.
- Stand with your feet slightly wider than shoulder-width apart and your toes pointing slightly outward.
- Initiate the movement by pushing your hips back and bending your knees to lower into a squat. Keep your chest upright and your core engaged.
- Descend until your thighs are at least parallel to the ground or as low as your mobility allows.
- Push through your heels to return to the starting position and repeat for the designated reps.
Focus on maintaining a neutral spine and avoiding rounding your lower back throughout the movement.
Involved Muscles
The goblet squat is a compound exercise that targets multiple muscle groups, including:
- Primary: Quadriceps, glutes, hamstrings.
- Secondary: Core, lower back, calves.
This makes the goblet squat an excellent option for building strength, improving mobility, and enhancing overall leg function.
Single Arm Clean and Press
The kettlebell clean and press is a versatile, full-body exercise that combines strength, coordination, and endurance. It targets multiple muscle groups, making it a highly efficient movement to include in your training routine. Below, I’ll outline the key details to help you effectively incorporate the kettlebell clean and press into your EMOM workouts.
Timecap and Recommended Weights
The number of repetitions in a Kettlebell Clean and Press EMOM depends on your fitness level, the weight of the kettlebell, and the designated timecap. Refer to the table below:
| Fitness Level | Sex | Weights | Reps |
|---|---|---|---|
| Beginner | Women | 8-12 kg | 8-12 Reps per Minute |
| Men | 12-16 kg | ||
| Intermediate | Women | 12-16 kg | |
| Men | 20-24 kg | ||
| Advanced | Women | 16-20+ kg | |
| Men | 28-32+ kg |
For Kettlebell Clean and Press, you can scale the duration based on your fitness level, ranging from 8 to 20 minutes.
Start with the kettlebell between your feet. Stand with your feet shoulder-width apart.
Hinge at your hips, grasp the kettlebell with one hand, and pull it back slightly before initiating the clean.
Drive through your hips to lift the kettlebell to your shoulder in one fluid motion, allowing the kettlebell to rest against your forearm.
From the racked position, press the kettlebell overhead until your arm is fully extended.
5. Lower the kettlebell back to the racked position and then to the ground under control.
6. Repeat for the designated reps and switch sides as necessary.
Focus on proper form, maintaining a neutral spine, and engaging your core throughout the movement.
Involved Muscles
The kettlebell clean and press is a compound exercise that engages multiple muscle groups, including:
- Primary: Shoulders, quadriceps, glutes, hamstrings.
- Secondary: Core, traps, triceps, lower back.
This makes the kettlebell clean and press an excellent choice for building strength, enhancing coordination, and improving overall athletic performance.
Kettlebell EMOM Variations
You can pair the kettlebell exercises we’ve already discussed, such as Swings, Goblet Squats, and Cleans & Press, with complementary movements for a dynamic and full-body workout. Here are 10 examples to inspire your next session
- Kettlebell Swings + 10 Burpees
- Goblet Squats + 12 Push-Ups
- Kettlebell Cleans & Press + 15 Air Squats
- Kettlebell Swings + 12 Sit-Ups
- Goblet Squats + 10 Jump Lunges (5 per leg)
- Kettlebell Cleans & Press + 8 Pull-Ups
- Kettlebell Swings + 30-Second Plank Hold
- Goblet Squats + 10 Dumbbell Rows (5 per arm)
- Kettlebell Cleans & Press + 15 Russian Twists
- Kettlebell Swings + 12 Box Jumps
