10-Minute Single-Bell Kettlebell EMOM (Swings, Cleans, Thrusters)
10 min10-minute EMOM
Dense one-bell EMOM: 10 minutes — every minute, swings 5, hang cleans 5, thrusters 5. Rest the remainder. Clean reps beat beating the clock.
Who it's for: a short single-bell EMOM — swings, hang cleans, thrusters — when you want density in 10 minutes. Good after beginner path work, or as a finisher beside longer AMRAPs like the single kettlebell AMRAP and 20-minute single-bell AMRAP. Still form over beating the minute.
Bell & time: one kettlebell for 10 minutes — every minute, swings 5, hang cleans 5, thrusters 5, rest the remainder. Keep the same load when the kettlebell swing hinge stays quiet and thrusters stay upright. Go slightly lighter than your 20-minute AMRAP bell if cleans get noisy.
Done looks like: swings float to chest height without yanking, cleans rack without collapsing the torso, thrusters lock out without leaning back. Rest time left on the clock beats rushing. More short work on 10-minute and single-bell; longer clocks on 20-minute.
Kettlebell movements
- 1.Swings(5)
- 2.Hang Cleans(5)
- 3.Thrusters(5)
Watch @trainwithseanharris do this workout.
10-Minute Kettlebell Workouts (Finisher or Full Session)Single Kettlebell Workout: Follow-Along (One Bell, Full Body)Full-Body Kettlebell Workout: Follow-Along (One Bell)Kettlebell EMOM Workouts (Every Minute on the Minute)Kettlebell HIIT Workouts (Intervals, One Bell)Kettlebell Fat Loss Workouts (Conditioning, One Bell)Standing Kettlebell Workouts (No Floor, One Bell)Apartment Kettlebell Workout: Follow-Along (Small Space, Quiet)
Related kettlebell workouts
FAQ
- Who is this 10-minute kettlebell EMOM for?
- People who want a short single-bell EMOM — swings, hang cleans, thrusters — and can already hinge and catch a clean. Brand new? Start on the beginner hub before denser every-minute work. Prefer a longer AMRAP clock? Use the single kettlebell AMRAP or 20-minute single-bell AMRAP.
- How does this 10-minute EMOM work?
- Every minute on the minute for 10 minutes: swings 5, hang cleans 5, thrusters 5, then rest until the next minute. Keep the complex unbroken when you can; if the minute is tight, drop to unbroken swings + cleans and finish thrusters with a breath — do not yank thrusters to beat the clock.
- What kettlebell weight should I use for this EMOM?
- One bell you can swing for 5 and thruster for 5 with a quiet hinge and upright torso. Most people stay on 12–16 kg; women often 8–12 kg; men often 12–16 kg. Go slightly lighter than your 20-minute AMRAP bell if cleans or thrusters get noisy by minute 6. Film a side view and use the swing form page if the hike collapses.
- What should I do after this 10-minute EMOM?
- Browse more short sessions on the 10-minute hub, or step up to the 20-minute single-bell AMRAP and single kettlebell AMRAP on the 20-minute and single-bell hubs. Keep three days a week with a rest day between.