Tag Archives: StrongFirst

EMOM Swing Workout

Despite what some may assume about me from watching my training, I love me a good two-arm hinge swing. When it comes to building speed and power, the two-arm kettlebell swing is as good as it gets!

Today’s workout uses the Every Minute On the Minute (EMOM) format, meaning you will complete 10 repetitions at the top of the minute, then set the bell down and rest until the top of the next minute, then start again.

The weight you choose should allow you to complete all 80 repetitions with speed and perfect technique (if the weight is too heavy and your form is compromised, you are no longer training speed).

After the EMOM set, you will complete a 5 minute complex of Clean-Squat-Press-Reverse Get Up.

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StrongFirst Kettlebell Workout

I took a StrongFirst hardstyle kettlebell certification back in July, which I mentioned in last week’s workout. (Quick recap: I truly believe that the different styles of kettlebell lifting complement each other: hardstyle practitioners can benefit from relaxation and efficiency principles, and Sport practitioners can benefit from tension and strength work.)

This week’s workout was my favorite workout from the certification, so I thought I’d share it with you! Choose a pair of bells that you can press for at least 5 repetitions. Each round, you will do 3 (hinge-based) cleans, 1 double press, and 3 front squats. Set the bells down for 20 seconds, then repeat! You can do anywhere from 10-20 rounds, depending on your fitness level and the weight kettlebells you choose.

Are you a fan of “hardstyle” or hinge-based kettlebell lifting?

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