Kettlebell Workouts with Master Geoff Neupert

https://salutis.kartra.com/page/systematic-core-training Systematic Core Training For Kettlebells. Did you know you have a “parachute” muscle inside you that, when trained properly, makes your kettlebell lifting easier? And when this muscle is working correctly, it does some pretty crazy things like: [+] Improves blood flow / circulation [+] Decreases stress levels by stimulating your Parasympathetic Nervous System [+] Protects your lower back [+] Increases pelvic floor function [+] Potentially decreases your injury risk [+] Decreases hip tightness and increases hip mobility … To name but a “few” things, all of which do three major things for your KB training: [1] Makes your overhead work feel more stable - and stronger [2] Makes your KB ballistics feel more explosive [3] Makes your Squats feel easier, and sometimes immediately improves their depth This muscle? Your DIAPHRAGM. It separates your lungs from your abdominal cavity and resembles a parachute in shape. It also forms the “lid”...

https://salutis.kartra.com/page/Iyq450 Sometimes it’s hard to stick to a workout program, isn't it? Especially when you - Struggle with motivation Feel like you never have time There are so many choices of workouts Feel like you need “variety” … To name but a few reasons why. Here’s how I do it - maybe you’ll find it helpful from someone who’s been working out / training for 35 years - through and around injuries… while traveling… under times of major life stresses… 1- Get a VISION There’s a great quote I love - “Where there is no vision, the people perish.” A vision is a picture of how you want things to be that you can see in your imagination. Make it as clear as possible. Then, walk toward it - one step, one task at a time. 2- Be an UNDERACHIEVER … And do the bare minimum Most people think about doing “all the things they should do" and either get overwhelmed and freeze up… … Or get started on “all the things,” then fail because… Life. Doing the bare minimum is “easy” - so ...

https://salutis.kartra.com/page/systematic-core-training Systematic Core Training For Kettlebells. Did you ever wonder why we all look for an “easy button” or a “magic pill” for our workouts? (Or are at least tempted to?) You know, that “thing” that gets us physically stronger, larger shoulders and arms, and rips a pants size from our waists? That’s because I believe we all intuitively know deep down inside that they exist. After all, why do some people seem to see and get results faster than others? So, in that spirit, here are 5 strategies to start using TODAY to accelerate you to your “Promised Land” faster. 1- Learn & Refine Your Technique Hopefully you wouldn’t operate a table saw without the appropriate instructions and safety precautions. Obviously if you do, bad things can (and will) happen. Kettlebells are tools too. So it makes good sense that learning how to use them properly can speed up your results. Failure to do so can hurt you - just not quite so violently. Here’s a...

👉 https://salutis.kartra.com/page/systematic-core-training Systematic Core Training For Kettlebells: Did you know there are specific bodyweight exercises that when added to your training program, makes your kettlebell work stronger? In fact, one of my favorite program combinations is adding very specific bodyweight exercises or even workouts into my kettlebell training. For example, I was recently traveling for business, so I was “only” doing bodyweight exercises. Here’s what I did at an “workout park” outside: A1. Parallel Dips x10 A2. Wide Grip Pull Ups to Throat x5 A3. Walking Lunges x10-20 A4. Hanging Leg Raises x5 A1 through A4 was performed as a circuit. I did 10 rounds of everything except HLRs, which I did 9, because I added them in one circuit in. It took me 59:12 to do 100 Dips, 50 Wide Grip Pull Ups, 130 Walking Lunges, and 45 Hanging Leg Raises. (None of the exercises approached failure.) Yeah, that’s a little long, but I’d been sitting in a conference room for the last 2....

👉 Systematic Core Training For Kettlebells  https://salutis.kartra.com/page/systematic-core-training I think that’s a really smart and fair question. Especially since most people think kettlebells “work the core.” The Truth “It depends on the individual”.... I’ve seen people “fix their issues” from kettlebell training. And unfortunately, I’ve seen people get injured using kettlebells. So, my answer is, I don’t know if you should or not. But I can give you some guidance. Here are some reasons you should do direct and systematic core work even if you’re using kettlebells : 1- Your lower back hurts, gets sore, or gets tight after using KBs. This could be an indication that your deep core musculature is not working properly to stabilize your spine and pelvis and your lower back is overworking. As a result, your hips and hamstrings are not fully doing their jobs - moving your kettlebell! Either that or your technique is just bad. Or the first is causing the second. 2- Your knees hurt d...

https://salutis.kartra.com/page/systematic-core-training You ever feel the frustration of banging away at your workouts when you’re not seeing as much progress as you expect? I’ve felt that way in the past… Sometimes, I’ve actually wondered if all this training was worth it… Maybe you can relate… One of THE MOST productive seasons of my training life was back in September 2010 through April 2012, when I focused on getting healthy. One of the major issues I identified was that my abs - ALL of them - were incredibly weak. Pathetically so. Like a kitten. Yesterday I told you about losing my body’s natural ability to stabilize itself. So, I went on a “quest” to get it back. Before I tell you what I did, let me tell you, it was murder on my mind. After all, at that time, I was a Master Kettlebell Instructor with the RKC, and I’d just had my first kettlebell book published. It was “hardcore.” And at that time, I was not. I felt like a hypocrite - an imposter even. Sure, in the past I could t...

REFERENCES: [1] - Lewit K. Relation of faulty respiration to posture, with clinical implications. J Am Osteopath Assoc. 1980 Apr;79(8):525-9. PMID: 7364597. [2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6276912/ [3]   https://www.researchgate.net/publication/278249048_Diaphragmatic_Breathing_The_Foundation_of_Core_Stability [4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5455070/ I mentioned last video that the first time I severely injured my lumbar spine was from deadlifting a medium-heavy weight. And that was because I bought into the lie of - “All you need to do is train the ‘Big Lifts’ to work your core.” And the “Big Lifts” in this context are the Squat, Deadlift, Press, and the Olympic Lifts and their variations. In the “Kettlebell World” it Swings, Get Ups, (especially!), Cleans, Presses, Snatches, and so on. That was 22 years ago. Fast-forward 7 years and I’d once again bought into another “half truth.” 15 years ago if you asked me what to do for your sore tight back ...

I recently had a realization that when I look at modern kettlebell workouts and programs, there’s something missing from most of them. And yeah, even including some of mine. But before we get to that, here’s what got me thinking about it… I’ve read multiple forum posts and received multiple emails from guys either saying they had to stop training because of or asking what to do about injuries. Things like: Hurting their lower backs on Swings… Hurting their lower backs on Double Cleans… Hurting their shoulders from Presses… Hurting their shoulders from Snatches… Hurting their knees from Squats… Hurting their elbows from… something… … Those sorts of things. Maybe you can relate… Now maybe it’s technique work - or poor technique causing some of these injuries / issues… And you may be right. But that’s not what I’ve noticed. And you might think that some of these guys - all of them even - should probably do some form of restoration / mobility / flexibility work. But believe it or not, that...