Kettlebell Workouts with Master Geoff Neupert

[1] My Restoration Program: https://go.chasingstrength.com/sore-joint-solution-e/ [2] 3x week Clean + Press “only” (Guys over 50 are loving this one) https://salutis.kartra.com/page/oWP219 [3] 3x week Swing “only” (10 progressively more challenging programs of pure minimalism) https://salutis.kartra.com/page/SWING-HARD-2 [4] 3x week Snatch “only” (One gentleman told me his retired SEAL friend was shocked that he only used this to prepare for a GoRuck Challenge) https://cart.chasingstrength.com/ksk2 [5] 4x week Clean, Press, Front Squat, and Snatch “Ultimate” KB program https://go.chasingstrength.com/kettlebell-maximorum-e/ I’ve been getting a rash of emails lately asking me a variation of the following question: “What can/should I do on my off days?” I can only conclude that these poor men and women are suffering from… “Off Day Guilt.” It’s a common occurrence in the kettlebell world. Many of us, myself included, come from a “Hard Worker” background. When we were younger, we “worked h...

  Learn the Clean + Jerk. Join that 1% here 👉 https://go.chasingstrength.com/kettlebell-rmf-2022/ Minimal focus, maximum results with the Kettlebell Snatch 👉 https://cart.chasingstrength.com/ksk2 Power, Maximum Strength, Power-endurance, and Strength-endurance - building the capacity of a wrestler, and feel next to invincible for example. 👉 https://go.chasingstrength.com/kettlebell-maximorum-e/ One of the toughest things I’ve noticed that people have with embracing kettlebell training is the concept that, when programmed correctly, the KB (or KBs) are truly a “one-stop-shop” for Joe or Jane Average. And look, I get it - no one likes to think of themselves as “average.” So, by the very fact that you’re even using KBs no longer means you fall into that average category. When I was coming up, we always split our strength work and our conditioning work. I trained my upper body with weights for wrestling - bodybuilding style, and I had my legs and more importantly - my wind - covered...

If you’ve tried other mobility plans or restoration programs and they’ve failed you, I think you’ll be pleasantly surprised with how well P3 works for you. Get started here. 👉 P3 - https://go.chasingstrength.com/sore-joint-solution-e/ Or is it really necessary? That was the gist of a question I read the other day on a forum. The OP stated that there wasn’t anything he couldn’t do training wise. He had full range of motion and never experienced any pain and just did it because he was under the impression that he “should.” Furthermore, he stated: “I've unquestionably been doing mobility stuff (about ten minutes or so) but I'm starting to think at best it makes no difference to anything, and at worst it might actually be causing a few niggles here and there.” I haven’t had the time to post my 2 cents yet, but thought it might be helpful to start here, in case you’re struggling with the same thoughts. For the record: I got “certified” almost 2 decades ago in a “PERFORMANCE MOBILIT...

Which workout or program should you do? Here’s a short list to choose from: [1] (Double) KB Clean + Press, 3x week, 20-30 minutes per session. Good for: Total body strength, upper body muscle building, fat loss. https://salutis.kartra.com/page/oWP219 [2] Snatch “Only” - 3x week, 15 minutes per session. Good for… Everything. https://cart.chasingstrength.com/ksk2 [3] Tough As Nails Programs For Those Who Like Challenges. (Name says it all.) More details: Double KB, for fat loss, and building muscle. 10-30 minutes per workout, 3x week. https://cart.chasingstrength.com/hard3b [4] Double KB Clean + Press, Double KB Front Squat, and Single KB Snatch - Builds muscle, gets you stronger, leans you out, makes you more powerful. 4x week. 20 to 30 minutes per workout. https://go.chasingstrength.com/kettlebell-maximorum-e/ [5] Single KB Fat Loss: Your choice of either 10-30 minutes, 6x week - OR - 45 minutes, 3x week. https://go.chasingstrength.com/kettlebell-burn/ I have a guilty confession to mak...

If you want a mix of OTM and autoregulated Swing programs, check these out. https://salutis.kartra.com/page/SWING-HARD-2 And if you’re looking for autoregulated Clean + Press and Snatch programs, guys are loving this one. https://go.chasingstrength.com/kettlebell-maximorum-e/ EMOM. Every Minute On the Minute. Why it’s not EMOTM is beyond me. Personally, I prefer TOTM - Top Of The Minute or better yet - OTM - On The Minute. Regardless, it’s become increasingly popular in the last decade or so. I started using it back in 2004 with my weightlifting partner. We’d train our Oly work at his place - UNC Chapel Hill Olympic Sports Strength & Conditioning Center - then on other evenings or Saturdays we’d train at my personal training studio. We just kept it stupid simple - KB Snatches OTM - 2 to 3 reps - for 20 to 30 minutes, 2x week. It was “enough.” The results? Well, I wish I could say my lifts skyrocketed, but they didn’t. Probably because this was about 6 to 9 months before I injured m...

if you want “everything all at once?” It can be tricky getting all the loading parameters correct. I recommend you use this program. https://go.chasingstrength.com/kettlebell-maximorum-e/ If you have problems squatting, a lot of guys - especially over 50’s - are swearing by this one. https://cart.chasingstrength.com/checkout-g2 We’re starting to pick up quite the conversation over on my YouTube channel where I laid out the benchmarks for what I consider “STRONG ENOUGH” to pretty much do whatever you want. Here’s the conversation: LINK https://youtu.be/ZcUvl_5Byjg?si=PsgbajoPF2833vXY Please add any of your comments. In the meantime, in case you missed it, here’s the definition of what I consider “STRONG ENOUGH”: I believe it’s simply “strong enough” to tackle anything life throws at you so you can throw it back. It’s “strong enough” to chop a cord of wood without being overly sore the next day… … To grapple without getting [too] gassed… … To pack out your house at a moment's notice…...

I think “Strong!” works great for busy guys and dads especially. The workouts clock in between 20 to 30 minutes 3x a week. And they really make you feel like you’ve “done something.” If you fall into that category, you might want to give “Strong!” a shot. 👉 https://cart.chasingstrength.com/strong3 “Go Heavy/Hard or Go Home.” That was the mantra many of us grew up with in the gym. In fact, if we didn’t, and weren’t sore the next day, we considered the workout “worthless.” I remember a time my sophomore year of college, I woke up after “chest day” and I wasn't sore, so I went back to the gym and did the workout over! And I used to get really irritated when my weightlifting coach wrote light workouts for, even though he told me about Prof. Vorobyev’s experiments with sharp contrasting loads. I still couldn’t wrap my mind around it. Not until the day after I took my USA Weightlifting Club Coach course in January 1998 at Yale University, when I heard Dr. Georg Marom, a Romanian Profess...

If you need a program to follow to help you stack those “Small W’s” and beat perfectionism, here are 3 to choose from: 👉 [1] Swing programming https://salutis.kartra.com/page/SWING-HARD-2 👉 [2] Clean + Press programming https://salutis.kartra.com/page/alw494 👉 [3] Clean + Press, Snatch, Front Squat programming https://go.chasingstrength.com/kettlebell-maximorum-e/ I got off the Zoom last night with “Carl” - you’ve probably read other emails of mine where I’ve discussed his success. Last night, he and I discussed more of his successes. In fact, Carl’s turned a corner: He’s stacked 21 weeks of training in a row under his belt. The most he’s done consecutively in a long, long time. Have they all gone perfectly according to plan? Nope. He’s had struggles and battles to face along the way - scheduling and health - that he’s had to overcome. But you know what? The reason for his success is that he’s refused to give in to the “P” word - PERFECTIONISM. And instead, he’s looked for PROGRESS…...

👉 For “physiologically sound cardio” that train your heart and lungs without damaging them, and build muscle and strength… Use the “beginner” and “intermediate” protocols found in this set of programs. https://cart.chasingstrength.com/hard3b Or fully embrace autoregulation with these proven plans. https://salutis.kartra.com/page/alw494 👉 If you feel the “need” to train / workout daily, use this program. https://salutis.kartra.com/page/Iyq450 👉 If you recently bought a program, please finish it and send me your results before buying another. I got this question from Pam over the weekend which I thought I’d pass along to you, because it poses an interesting question. Here it is: “My question is… I’ve been hearing about how cardio isn’t the best for building muscle because one’s body will adapt to the cardio and pare down muscle in the adaptation process, along with other adaptations. However, I’m torn because when I do KBs I feel like I’m doing cardio as well (for instance with the Wo...

If you need a single KB based program, here are a couple that will help you out: 👉 [1] Swing-based Programming https://salutis.kartra.com/page/SWING-HARD-2 👉 [2] Snatch-based Programming https://cart.chasingstrength.com/ksk2 👉 [3] Multi-Single KB exercise programming for stripping off fat https://go.chasingstrength.com/burn-sa3/ 👉 And if you’re not sure how to perform all the single KB exercises or know you need to refine your technique so you don’t hurt yourself, I recommend using this course. https://salutis.kartra.com/page/BIG6-2 A lot of people know me as “the double kettlebell guy” because I’m a BIG advocate of double KB work. But not everyone needs to or should do double KB exercises. Shocking, I know. How do you know if you fall into that category? Of whether or not you should be using a pair of KBs? Let’s take a closer look… [1] Skill Level If you’re new to kettlebell training, you should learn your skills with the single KB exercises first, before moving on the doubles. I ...