At this time of year, our well-meaning efforts can be scuppered by a packed gym and not an empty squat rack in sight. However, we can be sure that a kettlebell can be found. Complete this quick shoulder blast while you’re waiting for a bench.
Programmed by MH Elite Head Coach, Andrew Tracey, you’ll be using an Every Minute On the Minute (EMOM) format, which means you will be completing your reps every sixty seconds. You have that whole minute to play with, giving you the freedom to choose how much rest you want versus how hard you want to work. With this method, you have more respite if you work swiftly. However, this is at the sacrifice of leisurely pacing. Pick your poison, in other words.
“One of the most criminally ignored elements in training is rest periods," says Tracey. "The amount of time you take between sets can be the difference between a high intensity sweat fest and leisurely cruise around the gym. EMOM's simplify this by giving you a set amount of work to do each and every minute, meaning all you need to do is press play and stay with the clock.”
While the cardiovascular benefits of EMOMs are obvious, the hypertrophy effects are unparalleled. “As you get further into any EMOM, the time you take to perform the work may begin to slow - but unlike regular 'assigned' rest periods, EMOM's don't care if you took a bit longer in this round; you need to be ready to go again in the next minute," says AT. "As your workout progresses and fatigue sets in, those rest periods are going to start getting shorter and shorter, further compounding that fatigue, forcing you to work harder and in turn releasing a cascade of muscle building hormones.
By working through these movements sequentially, from the hardest to the easiest, with no rest, you're able to use the same weight throughout. Each preceding movement fatigues you for the next, so despite the fact the movements are getting 'easier', your shoulders are still working at the same muscle building intensity. Ouch.
“By alternating sides each minute, the smaller muscles of your shoulders can recover, ready for the next round, while the rest of your body keeps working for nearly the full ten minutes," Tracey says. "This 'systemic fatigue' means that despite the fact we're focussing on just one area of the body, this workout packs a serious metabolic punch. So, go lighter than you think you need to...”
This workout ticks all the boxes in the same amount of time that dude in the big headphones has spent checking his social media. Let’s get started!
Perform all 15 total reps per minute single arm. Alternate arms each new minute.
1) 5 x Hang Power Clean
The power clean starts with a single arm swing. However, with a slight adjustment, the kettlebell travels closer to the body. Start with your feet slightly wider than your hips, the kettlebell a foot distance in front of you. Hinge at the hips and send your bum behind your heels with your head in line (A). Reach forward to the kettlebell with one hand. Pull the kettlebell between your legs and snap your hips forward whilst the kettlebell travels to shoulder height. When the kettlebell reaches shoulder height, flick the elbow under the weight and close to your waist. In doing so, the kettlebell will be pulled into the front rack position (B). The front rack position should have the kettlebell flipped on the outside of your hand, in front of your shoulder with your elbow close into your waist and thumb touching your collarbone.
2) 5 x High Pull
Again, start as if you would begin a single arm swing. After the kettlebell swings high between your legs, initiate the high pull by snapping the hips forward (A). Once the kettlebell travels to shoulder height, drive the elbow backwards behind your shoulder. Pull the shoulder back and keep the chest proud to work your rear delt muscles (B). Push the kettlebell forward to swing back down and repeat. This will create a flowing pull and push motion.
3) 5 x Single Arm Push Press with Slow Eccentric
Unlike the Strict Press, The Push Press allows you to use your legs to power the kettlebell overhead. Start with the kettlebell in the front rack position. Slightly bend the knees (A) and as you straighten them, let the impetus push the kettlebell overhead (B). Stop and resist the kettlebell’s journey back to the front rack position for a slow count of two.
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