This time of year, our well-meaning efforts can be nullified by a packed gym and not an empty squat rack in sight. However, we can be sure that the kettlebell can be found. Complete this quick shoulder blast while waiting for a seat.
Programmed by MH Elite Head Coach, Andrew Tracey, you’ll use the Every Minute On the Minute (EMOM) format, which means you’ll complete 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 can get more comfortable if you work quickly. However, this is a sacrifice of slow speed. In other words, choose the poison.
“One of the most criminally overlooked elements of training is rest periods,” says Tracy. “The amount of time you spend between sets can be the difference between a high-intensity sweat-fest and quiet cruises around the gym. EMOM simplifies this by giving you a set amount of work.” To do every minute, which means all you have to do is hit play and stick to the clock.
While the cardiovascular benefits of EMOMs are obvious, the hypertrophic effects are unparalleled. As you progress in any EMOM, the time it takes you to perform the work may start to slow down – but unlike normal ‘designated’ breaks, EMOM doesn’t care if you took a little longer in this round; you should be ready to go back in The next minute,” says the AT. “As your workout progresses and fatigue sets in, those rest periods will begin to get shorter and shorter, further exacerbating that fatigue, causing you to work harder and in turn triggering a cascade of muscle-building hormones.
By working these movements sequentially, from harder to easier, with no rest, you can use the same weight all the time. Each previous movement tires you out for the next, so despite the fact that the movements are getting “easier,” your shoulders are still working at the same muscle-building intensity. Ouch.
“Alternating sides every minute,” says Tracy, “the smaller muscles in your shoulders can recover, ready for the next round, while the rest of your body continues to work for about ten full minutes.” This “systemic fatigue” means that despite the fact that we’re focusing on only one area of the body, this exercise packs a serious metabolic punch. So, go lighter than you think you need to…”
This workout ticks all the boxes at the same time as a dude in oversized headphones spending checking his social media. Let’s get started!
Do all 15 total reps per minute with one arm. Alternate arms every new minute.
1) 5 x Hanging Power Clean
Power cleaning begins with a single arm swing. However, with a slight modification, the bell moves closer to the body. Start with your feet slightly wider than your hips, and the kettlebell about a foot in front of you. Hinge your hips and send your butt behind your heels with your head in a straight line (a). Reach bell with one hand. Pull the kettlebell between your legs and press your hips forward as the kettlebell moves to shoulder height. When the kettlebell reaches shoulder height, slide the elbow under the weight and close to your waist. When this is done, the bell will be retracted to the front rack position (B). The front rack position should be face down on the outside of your hand, in front of your shoulder with your elbow closed at the waist and your thumb touching your collarbone.
2) 5 x pull-up height
Again, start as if you were going to start a single arm swing. After the kettlebell is swinging high between your legs, begin a high pull by moving your hips forward (a). Once the kettlebell has moved to shoulder height, drive your elbow back behind your shoulder. Pull the shoulder back and keep your chest proud to work the hamstrings (B). Push the bell forward to swing down and repeat. This will create a flowing pulling and pushing motion.
3) 5 x Single Lever Squeeze with Slow Eccentric
Unlike the squeaky push-up, the push-up allows you to use your legs to operate the overhead kettlebell. Start with the kettlebell in the front rack position. Bend the knees slightly (a) And while they straighten up, let the pusher push the bell above your head (B). Pause and resist the bell’s trip back to the front rack position for a slow count of two.