EM Single Kettlebell Push Pull Hinge Squat

Giant Set x 3

This block is a full-body push/pull/squat/hinge circuit built around unilateral loading to drive strength while demanding higher levels of stability, bracing, and joint control. The single-arm shoulder press and single-arm row balance the upper body with a clear push/pull pairing, while the single-KB/DB squat and split-stance hinge train the lower body through the two foundational patterns—knee-dominant and hip-dominant movement. Using one implement at a time increases the anti-rotation and anti-lateral flexion requirements, forcing the client to maintain a stacked ribcage and pelvis, stabilize the spine, and keep the shoulders and hips aligned under load. The result is a highly efficient general fitness block that builds total-body strength, posture, and movement quality—especially useful for clients who need stability and control to support heavier training later.

Functional progressions for the shoulder press can be the following:
1) Half Kneeling: Start with a half kneeling stance.
2) Rotational: Twist the torso and legs as you push up to the opposite side of the arm ending facing 90%
3) Sitting: Start sitting on the floor with legs out front in a comfortable V. (for more ab engagement)

Functional progressions for the Bent over row
1) Rotational Rows
2) Drop Catch

Squat:
1) Squat with rotation
2) Split Squats
3) Front, Side, Rear lunge squats

Hinge Progressions
0) Double grip deadlift (regression)
1) Single Leg RDL

LLT
Kettlebell Shoulder Press
reps 8 each side
load heavy
Setup Stand tall with feet about hip–shoulder width. t The kettlebell into the rack position: handle diagonal across the palm, wrist straight, forearm vertical. Elbow is slightly in front of the body, kettlebell resting close to the forearm/upper arm. Brace: ribs down, glutes lightly on, neck long. Execution 1) Inhale and set the torso (don’t lean back). 2) Press the kettlebell up and slightly back so it finishes stacked over the shoulder. 3) At the top: biceps near ear, wrist neutral, elbow locked out without hyperextending. 4) Exhale as you finish the press. 5)Lower Inhale and lower with control along the same path. 6) Return to the rack position with the forearm vertical and the bell close to the body. Key cues “Punch the ceiling, then stack—wrist over elbow over shoulder.” “Ribs down, glutes tight—no back arch.” “Keep the bell close; don’t press out in front.”
Set Reps Load
1 8 each side Heavy
2 8 each side Heavy
3 8 each side Heavy
LLT
Single Arm Kettlebell Rack Squats
reps 8 each side
load heavy
Set Reps Load
1 8 each side Heavy
2 8 each side Heavy
3 8 each side Heavy
LLT
Single Arm KB Bent Over Row
reps 8 each side
load heavy
Set Reps Load
1 8 each side Heavy
2 8 each side Heavy
3 8 each side Heavy
LLT
Single Arm Kettlebell / Dumbbell Kickstand RDL
reps 8 each side
load heavy
*Stand tall with feet hip-width. *Pick your working leg (the leg doing most of the work). * Place the kickstand foot slightly behind you with the toe down—about 6–12 inches back. Keep ~80–90% of your weight on the working leg. *Hold the kettlebell in one hand: *Contralateral hold (KB in opposite hand from working leg) = more anti-rotation demand (usually the better training choice). *Ipsilateral hold (same side) = slightly easier to stay square. “Stack” your posture: ribs over pelvis, chin tucked slightly, shoulders set down/back. 1 )Brace (exhale slightly, tighten abs like you’re about to be poked). 2) Hinge back: push hips straight behind you while keeping a soft knee on the working leg. 3) Keep the spine long and neutral; kettlebell tracks down near your shin. 4) Stop when you feel a strong hamstring stretch or your torso is near parallel—without rounding. 5) Drive the floor away with the working foot and squeeze the glute to return to standing. Finish tall—don’t lean back. Key cues “Hips back, not down.” “Weight stays on the front heel/midfoot.” “Keep your belt buckle and ribs facing forward.” “Shoulder away from ear; let the bell hang—don’t shrug.” “Back stays long (no rounding).”
Set Reps Load
1 8 each side Heavy
2 8 each side Heavy
3 8 each side Heavy