Kettlebell Workouts with Master Geoff Neupert

Kettlebell STRONG! https://cart.chasingstrength.com/strong3 Do you ever wonder who the most powerful athletes on the planet are? Or the most powerful strength athletes? A lot of people think it’s powerlifters - those who squat, bench, and deadlift. And while many of them are incredibly strong, their sport - Powerlifting - is incorrectly named. It should be called “Forcelifting” or “Strengthlifting.” Why? Simple - their lifts are performed slowly. So the actual power output is low. Much lower than the sport of Weightlifting - or Olympic Weightlifting - the Snatch and the Clean + Jerk. A study comparing the power output on the Olympic lifts vs. the power lifts. In it, a 125 kg athlete who Clean + Jerked 260.5kg produced 3164 Watts of power at the peak of the 2nd Pull. By comparison, a 100 kg athlete deadlifted 375kg produced 1274 Watts of power. That’s about 3x less than the 260.5kg Clean. Why? The time it takes to Deadlift 375 kg is much longer than it takes to Clean 260.5 kg. What’s th...

I recommend you use this system to eliminate most, if not all of your “issues” and weaknesses. It’s what I use to stay healthy, strong, and most important - pain free. https://go.chasingstrength.com/sore-joint-solution-e/ I’ll never forget this moment as long as I live: Amy, one of my wife’s teammates, came into the strength room, and said to me, “Geoff, what should I do, I can’t lift my arm.” She looked pale. She was already walking with a limp, thanks to the knee brace on her knee, from a rupture ACL just a few months before. “What do you mean you ‘can’t lift your arm,’ Amy?” I replied. Amy: “Well, since I can’t practice with the team because of my knee, Coach had me hitting balls against the wall, working on my serve.” Me: “How many serves exactly, Amy?” Amy: “Well I did 100 this morning, and I had to do 100 this afternoon.” Me: “Amy, why don’t you go see the Athletic Trainer and get checked out.” Turns out Amy tore her rotator cuff. As a result of not being able to use her knee and...

To quickly learn single kettlebell technique without getting hurt, go here: https://salutis.kartra.com/page/BIG6-2 To learn optimum double kettlebell technique, go here. https://chasingstrength.com/kettlebells/strong/ Do you know one of the things that enables high school athletes to become college athletes? Sure, they’re strong. They’re powerful. They have good conditioning. And of course, they’re mentally tough. But more than that - They have great technical prowess. They know how to shoot the ball. How to block, spike, tackle. How to throw, and take their opponent down - with multiple attacks. But in the kettlebell world? Nah… “We don’t need no stinkin’ technique!” We just “chase the reps.” “Geoff, how many reps should I be doing - how many are good?” … I often get asked. “I don’t know for sure…” I tell them. “It depends on your training background and your technique.” Sure, learning how to use your kettlebells correctly takes some time, but it doesn’t mean you can’t “get a good wor...

https://go.chasingstrength.com/kettlebell-burn/ One of the most frustrating things about being a college strength coach was having to disabuse team coaches of their faulty/wrong thinking about how to physically train athletes to win. For example, many had a “this is how I trained, so this I how I train my team” mentality. One such case was my wife’s coach - the Head Volleyball Coach. The first pre-season I was the team’s strength coach, I was called in to talk with her about why her girls were so sore and could barely move on day 2 of pre-season. It was because they had had their 4-mile run test and also their 10K meter Rowing Ergometer test. They were ALL toast and the Head Coach was MAD. She had to rearrange practice because the girls were sore and exhausted, and she wanted to know why. So, I asked for permission to speak freely. It was given. And I did. “What does running 4 miles have to do with repeatedly jumping and moving as fast as possible multi-directionally across the volleyb...

Rutgers University, and Rutgers Athletics used to do really stupid things - self-defeating things in its athletic program. For example, in 1990, they hired Doug Graber as their head football coach. His previous position was the Defensive Coordinator for the Tampa Bay Buccaneers, the worst team in the NFL, known for having the worst defense in the league. Brilliant hire. So was anyone shocked when Rutgers Football had a massive losing streak? They did something similar with their Men’s Track & Field team, which was one of the teams I was responsible for as the Assistant Strength & Conditioning Coach for Olympic Sports. The team’s head coach was a nice enough guy, and the team usually finished the season in the middle of the pack. But the administration overlooked the diamond they had staring them in the face: Tony Naclerio, the Throws Coach. Coach Nacrlerio was the 1992 US Olympic Team Throws Coach and had produced multiple champions. Yet he was only part time, and not the Head ...

The “Strong!” program inside Kettlebell STRONG! uses a pair of kettlebells that’s your 4RM Clean + Press. https://cart.chasingstrength.com/strong3 If you’re patient, like David, you’ll eventually turn that 4RM into 60 reps in one training session. If you want a single KB strength-based fat loss program, I’ll leave the link to one of my most popular ones in the description below. https://go.chasingstrength.com/burn-sa3/ This is a mistake I see so many people make, it’s not even funny. It’s up there with “shooting yourself in the foot.” Remember when you were a little kid and you fell off your bike? Most of us when we were really little laid there in the road hollering for our moms. But as we got older? We were kinda embarrassed that we fell. So we’d get back up, hop right back on our bikes, race around with our friends, and check for injuries later. It was only after we got home that we found the hole in the knee our jeans and the surrounding blood stain. And yet, so many adults “mess u...

‘THE GIANT’ (specifically 3.0) https://salutis.kartra.com/page/oWP219 ‘THE GIANT X’ https://salutis.kartra.com/page/giant-x The “Strong!” Program from Kettlebell STRONG! https://cart.chasingstrength.com/strong4 1- Lift relatively heavy most of the time with 70-90% of your max 70-90% of your 1RM. My coach, Alfonso Duran, who was on the Cuban pre-select weightlifting team, and trained by Coach (and World Champion) Alexey Medvedyev, taught me this. Most people think that they need to lift heavy all the time in order to get stronger. This is simply not true. If you train at near-maximums or maximums all the time, you will burn out, get weaker, and most likely get injured. This was the problem the Rutgers athletes were experiencing with the HIT philosophy. And the strength staff just didn’t want to hear it because they were stuck in their dogma - what should be - instead of what was. And the key here is we NEVER train to failure. As Dr. Fred Hatfield, a.k.a. Dr. Squat, the first man to squa...

Kettlebell GHFL https://go.chasingstrength.com/kettlebell-ghfl-4/ GOAL: Burn stomach fat without dieting 12-week program 3x week, 20 to 30 minute workouts Exercises used, Novice: 2-H Swing, 1-H Swing Exercises used, Intermediate: Snatch, Single KB Thruster (Front Squat-to-Press) Exercises used, Advanced:Double KB Snatch, Double KB Thruster, Double KB Clean + Push Press, Double KB Clean + Jerk Single (Novice & Intermediate) and double kettlebell (Advanced) Skill level: Beginner - Advanced The King-Sized Killer https://cart.chasingstrength.com/ksk2 GOAL: Improve conditioning, burn fat, get stronger 3x “Snatch Only” programs 3x week, 20 minute workouts Exercises used: Snatch Single kettlebell Skill level: Intermediate + 'THE GIANT’ https://salutis.kartra.com/page/oWP219 GOAL: Get stronger, burn fat, build muscle, improve conditioning 5x “Clean + Press Only” programs 3x week, 20 to 30 minutes Exercises used: Single KB Clean + Press, Double KB Clean + Press Single or double kettle...

👉 ‘THE BIG 6’ https://salutis.kartra.com/page/BIG6-2 👉 Kettlebell RMF - https://go.chasingstrength.com/kettlebell-rmf-2022/ If you want some challenging kettlebell complexes (and chains) that will build “all-round strength & conditioning” and possibly even hack some flab from your sides, I’ll leave a link in the description below. https://cart.chasingstrength.com/hard3b I’ll leave another link in the description below to an old video I made demonstrating how to use your lighter KBs for “timed complexes:” https://youtu.be/Da6uD0SCMfE?si=NSvviok6WHiUSRi_ Sometimes, for whatever reason, you just don’t have access to a wide range of KBs. So, how do you train if “all around strength / conditioning” is your goal? One of the best ways is to use the following methodology: 1- Low reps, multiple sets (1-3 reps, 10-30 sets) 2- Medium reps, multiple sets (3-6 reps, 5-20 sets) 3- High-ish reps, multiple sets (6-10 reps, 10-20 sets) 4- Repeat 1-3 but decrease rest periods 5- Add complexity by ...

SWING HARD! https://salutis.kartra.com/page/SWING-HARD-2 GOAL: Improve conditioning, burn fat 10 x “Swing Only” programs 3x week, 15 to 30 minute workouts Exercises used: 2-H Swing, 1-H Swing Single kettlebell Skill level: Novice/Beginner + Kettlebell GHFL  https://go.chasingstrength.com/kettlebell-ghfl-4/ GOAL: Burn stomach fat without dieting 12-week program 3x week, 20 to 30 minute workouts Exercises used, Novice: 2-H Swing, 1-H Swing Exercises used, Intermediate: Snatch, Single KB Thruster (Front Squat-to-Press) Exercises used, Advanced: Double KB Snatch, Double KB Thruster, Double KB Clean + Push Press, Double KB Clean + Jerk Single (Novice & Intermediate) and double kettlebell (Advanced) Skill level: Beginner - Advanced The King-Sized Killer  https://cart.chasingstrength.com/ksk2 GOAL: Improve conditioning, burn fat, get stronger 3x “Snatch Only” programs 3x week, 20 minute workouts Exercises used: Snatch Single kettlebell Skill level: Intermediate + ‘THE GIANT’...