The 10-Minute "Sharp Shooter" Kettlebell EMOM (Full Guide)

🚀 FREE BEGINNERS PROGRAM: https://algonyx.app.n8n.cloud/form/d9... Stop doing just swings and goblet squats. If you want to build elite skill, coordination, and explosive power, you need to master the Kettlebell Flow. In this video, I break down the "Sharp Shooter" EMOM—a sequence I use with my athletes and personal training clients to bridge the gap between basic lifting and athletic movement. Whether you’re training for longevity or looking to sharpen your performance on the field, this 10-minute masterclass will challenge your core, shoulders, and posterior chain in a way basic movements can't. The Sharp Shooter EMOM Protocol: 10 to 20 Minutes (Every Minute on the Minute) Focus: Technical Precision & Metabolic Engine ◯ Lunge Clean: Land in a stable half-kneeling position with a tight rack. ◯ Half-Kneeling Press: Eliminate lower body momentum to build pure shoulder & core strength. ◯ Eccentric Bicep Curl: Focus on the slow, controlled lengthening phase. ◯ Power Clean: Explode from the floor or half-kneeling back to the rack. ◯ High Pull: Use this as an upper-back primer for the final move. ◯ Kettlebell Snatch: The ultimate expression of hip power and overhead stability. Switch hands every minute. Aim for 35–45 seconds of work and 15–25 seconds of rest. Chapters & Key Moments [00:00] Why basic swings aren't enough for athletic performance [01:12] Movement 1: The Lunge Clean (Technical Cues) [01:42] Movement 2: The Half-Kneeling Press [02:00] Movement 3: The Eccentric Bicep Curl [03:07] Movement 4: The Power Clean Transition [03:33] Movement 5 & 6: High Pull vs. Snatch [04:14] Full Sequence Walkthrough (Real-time) [04:55] How to program this as a 10-Minute EMOM [05:25] Weight Selection: The "Press Rule" for picking your bell [06:44] What's missing? How to balance your training week Coaching & Gear Tips The "Press Rule": Always pick a weight based on what you can strictly press from a half-kneeling position. If you can't press it, you can't flow with it. Data Check: I saw a massive jump in intensity moving from a 20kg to a 24kg bell. Don't be afraid to level up once you've mastered the skill. Balance: This session hits your pull and vertical push. Be sure to supplement this with horizontal pushing (like press-ups) in your other sessions! Start Training With Me 📸 Instagram: @aarontreaguspt 📍 Personal Training: Based at Nuffield Health (Gloucester) #KettlebellFlow #EMOM #FunctionalStrength #KettlebellWorkout #PersonalTrainerGloucester #AaronTreagus #FitnessOver40 #KettlebellSnatch