Kettlebell Workouts with Master Geoff Neupert

“Systematic Core Training For Kettlebells” https://salutis.kartra.com/page/systematic-core-training STRATEGY #3 - Train Your Core: When most of us think of the “core” images of “6-pack abs”, planks, crunches, and sit ups pop into our heads. But there’s A LOT MORE to the core than we were ever taught. In fact, I argue you have 3 “Cores” - [1] Your Inner Unit: (Also known as your Local Stabilizers.) This is the muscle group that generates IAP - Intra-Abdominal Pressure - that’s Mission Critical to stabilize your spine, pelvis, and some even argue - shoulder blades. This is the stabilization you developed as a baby and toddler that got you upright and walking. It also protects your CNS - Central Nervous System - your brain and spinal cord. Without this stabilization, your body “splints” joints by tightening muscles to keep you from moving into ranges of motion it feels like it can’t control and would threaten your CNS. They also protect your lower back while Pressing. If your lower back a...

‘THE GIANT.’ https://salutis.kartra.com/page/alw494 ‘THE GIANT X’. https://salutis.kartra.com/page/giant-x Some guys want a stronger Press without solely focusing on their Press. In other words, they still want to get stronger all over while improving their conditioning. If that’s you, I recommend this program.  https://go.chasingstrength.com/kettlebell-maximorum-e/ You ever hear of a guy named “Pocket Hercules?” I’m guessing probably not. Here’s why he’s important to getting a stronger Press. Naim Suleymanglou was a 4 foot 11 inch Olympic Weightlifting World Champ and Olympic Gold Medalist and dynamo. His moniker, “The Pocket Hercules” came from his short stature and his ability to Clean + Jerk over 3x his bodyweight. So, small yet MIGHTY. One of the things you’ll notice is that he’s muscular, but not overly so. Not like a bodybuilder. So how did he lift such massive loads? Neural efficiency. He literally created incredibly strong neural pathways that weren’t dependent upon muscul...

“The King-Sized Killer” - https://cart.chasingstrength.com/ksk2 *RESEARCH: Strength and Muscle Mass Gains: Strength: Multiple meta-analyses and systematic reviews report no significant difference in strength gains between training to failure and not to failure, provided training volume is similar. In some cases, non-failure training even showed a slight advantage, but the difference is small and likely not meaningful in practice (Grgic et al., 2021; Davies et al., 2016; Vieira et al., 2021; Suchomel et al., 2018; Santanielo et al., 2020; Davies et al., 2016). Muscle Hypertrophy: For muscle growth, both failure and non-failure training produce comparable results when total work (volume) is matched. Some evidence suggests that training closer to failure may slightly enhance hypertrophy, but the effect is modest (Grgic et al., 2021; Vieira et al., 2021; Suchomel et al., 2018; Santanielo et al., 2020; Robinson et al., 2024). Key Findings from Recent Studies: Training Approach Strength Ga...

“REBUILT AFTER 40” https://go.chasingstrength.com/rebuilt-after-40/ I routinely get emails from guys asking me how they can or whether they should add Pull Ups to their KB workout routines. So I thought we could learn something from the following story. I first started having my son do Pull Ups on the doorway Pull Up bar when he was around 6 or 7. I had him start with multiple sets of 1 rep. His first goal was 5 in a day. His second goal was 10 in a day. His third goal was 20 in a day. And when he was about 8 years old, he did 110 in ONE DAY. But here’s where it gets interesting… Since then, he’s kept up with his daily Pull Up training. Now, at age 14, he routinely does 100 Pull Ups PER DAY. Almost every day. He knows the importance of “waving the loads” - varying the total amount of work from day-to-day and some days he’ll “only” do about 70 or 75. How well does this work? He’s destroying kids his own age and older on the mats. And I can really tell a difference in his strength levels...

“Systematic Core Training For Kettlebells” https://salutis.kartra.com/page/systematic-core-training I got an email from “Jay” (not his real name) the other day. He was on day 2 of ‘THE GIANT’ - which he said he loved - when his lower back seized up. I pasted his email below - “On Day 2, I made it about 10 minutes in before my lower back seized. I'm guessing this was either because of horrible form or not enough recovery from day 1 (probably bad form, but felt great after day 1). I was curious if you recommend working with any belts for better support? I know they're mainly designed for powerlifting, but figured I'd get your opinion before starting back up again.” First off, I never recommend using a weightlifting belt unless you’re a competitive powerlifter or Olympic lifter. (Even when I competed, I didn’t use a belt.) I recommend you “build your own belt.” I’ll tell you how to do that in a moment… Second, I love enthusiasm. I think it’s great to “jump in” when it comes to...

“Which workout is good for _____ ?” “Can I add _____ ?” “Do I need to do _____ ?” “Dr. Expert says I need to do ____, _____, and _____. What do you think?” “Doing the same 1 or 2 exercises over and over again is boring. But everyone else says they're seeing awesome gains. Should I do ____ too?” Here in America, we love the idea of “choice.” Of course the problem is when you don’t know exactly what you want. Then choice becomes overwhelming and many times you end up paralyzed in making a decision, so you punt until your brain stops hurting. Which in the case of exercise is maybe never, because the trends and advice always seems to either be changing or contradicting itself. That’s why I prefer OUTCOME BASED decision making. 1- What’s my goal? 2- What can get me there the fastest? For men (and women - if you’re a woman reading this) - As we age, we need to: [1] Preserve and build muscle - fast-twitch “power” muscle … Because we lose those as we age. [2] Get stronger … Because we natu...