Kettlebell Workouts with Master Geoff Neupert

The human body is an exceptionally designed “machine.” Nothing man has created to date can compare to it. Yet, so many of us - men especially - throw in the towel after 50. They think “it’s over” and that they can’t get strong, lean, or muscular, and it’s all “downhill” after 50. (Sometimes it’s after 40 - although that trend seems to be dissipating.) That’s why I really appreciated this email I got yesterday from Rob. And why I want to publicly celebrate his wins. (Congrats, Rob!) In it, he stated that he’s literally TWICE AS STRONG at age 70 than he was at 52. Look - 18 years ago he was doing single KB Clean + Presses with a 24kg. Now, he’s using A PAIR of 24kg (48kg) for his Clean + Presses for nearly the same total workload - 75 reps in 30 minutes. Obviously you can see he’s using ‘THE GIANT.’ What makes ‘THE GIANT’ so great at “recomping” (Recomposition = building muscle, getting stronger, and burning fat at the same time)? 3 Things: 1- Autoregulation Simply stated, autoregulation...

Yeah, I know… that sounds kinda “click-bait-y”. But I’ll explain all about it in a second. First, even though this may sound a bit premature, 2025 is the year I’ll be celebrating NOT getting hip replacements. See, in 2005, when I was 32, I remember rolling over in bed one morning feeling stiff as a board, aching all over, and thinking to myself - “Man, I feel like I’m 62. If I don’t take care of this, I shudder to think what I’m going to feel like when I’m 62…” 2005 was also the year my Orthopedic Surgeon - Dr. Toth - the Head of Sports Medicine for Duke University Women’s Teams (my wife, a PT at Duke Sports Med, got me in to see her) - Told me that if I didn’t stop the “loaded hip extension and hip flexion, I was looking at hip replacements in 20 years.” I’m happy to report I’m still Squatting, Deadlifting, even doing full barbell Snatches and Cleans - along with KB work… (I can still full Snatch more than my bodyweight, and even Press my bodyweight.) And my hips feel great! And I’ll ...

Can you limit your ‘GAINZ’ from doing TOO MUCH Clean + Press? (Or too many Clean + Presses?) According to the Law of Accommodation, you can. It states: The adaptation response diminishes over time through exposure to a repeated stimulus. In other words, if all you do is X, then X ceases to have a positive impact on you. You can make phenomenal gains from doing “just” Clean + Presses. For long periods of time. But NOT if you do the “same” workout all the time. Something must change - the stimulus must change. But how do you balance the Law of Accommodation with the SAID Principle? The SAID Principle is “Specific Adaptation to Imposed Demand”. In other words, you get what you train for… You have to practice the “skill of strength” to get stronger. A “dilly of a pickle” to quote Ned Flanders. Well, consider changing the following: The load The reps The sets The rest periods The tempo of the exercise (slow negative on the Press, for example) The order (All Cleans, then Presses - a complex)...

Is this a “thing” for you? It is for lots of people - holiday parties… Accelerated workloads to “finish the year strong”... Kids’ holiday recitals… It seems like the time we do have to train is getting crushed - like Luke Skywalker in the Star Wars Death Star trash compactor scene. In fact, one of my clients literally has spent all of Q4 trying to juggle his extra work load, with his extra kids’ practices and games, and his wife’s increased photography business demands… … To get his training sessions done. So… what do you do? Punt - and push your workouts off to next month - the New Year and coast until then, hoping, praying to the iron gods you don’t lose any of your hard won “gainz”? Or is there a better way? I think the latter - there’s ALWAYS a better way. In fact, here are 3: 1- ULTRA MINIMALIST Sometimes life already has too many moving parts to keep up with - especially this time of year. And that means a KB workout with 55-eleven different exercises becomes too daunting to even...

This seems to be a common question. “How do I combine ‘Kettlebell Smoker’ with ‘Snatch Til Ya Die?’...?” … or some variation thereof. (FYI - I just completely made up those program names.) There are 3 keys I think to being successful in maximizing your results from any program, before you think about combining them: 1- Remember, it’s not how much work you can do, but how much work you can recover from. Recovery is where you see your results. Recover happens between workouts. (Your workout is the stimulus for change.) Recovery occurs from rest - a full 7+ hours of sleep a night, plus some “active recovery” like restoration work, mobility, sauna - that sort of thing. 2- If you need “more,” look “within.” What? Is that some kind of Zen Koan? Kinda, but not really. Many guys just “chase reps” - they throw their kettlebells up in the air with “barely there” or “good enough” technique instead of focusing on the skill of strength. If you focus on great - “as perfect as you can get it” techniq...

I don’t know about you, but I’ve been fascinated by strength in some form or another my entire life. Whether it was attempting a pull up on the clothes line at age 4 or training to push 400lbs over my head competing in Olympic lifting, or pressing a pair of Beasts… Strength has been my “thing.” Many people mistakenly think that kettlebells are “just for conditioning.” The kettlebell is a weight - just like a barbell or a dumbbell or even a rock. However, it’s more versatile than many other tools. You already know by now (probably) you can shove a kettlebell over your head with a Press, Push Press or even a Jerk. You can swing it… Snatch it… Squat it… Even toss it. And these are all great for developing strength. So… “The Formula.” Here it is in “all” its glory: 1- Find your 4-6RM with a particular exercise. 2- Then, work on getting a 10x5 or 10x6 (10 sets of 5 or 10 sets of 6) with it in one training session. That’s “it?” It’s “that” simple? Taking a 4-6RM and turning it into 50 or 60 ...

Do you want a stronger Kettlebell Press? Then you’ll probably want to watch this video and test out what you learn if you don’t know it already. (I doubt you do - most people don’t - and I RARELY discuss this.) But first, most guys are so focused on chasing numbers that they ignore their technique. They “get by” with “just good enough” or “barely good enough” technique because they’re constantly trying to do “more.” And I get that. We all want to see our numbers increase. But, sometimes you have to take a step (or three) back in order to go forward. For example, when will you have more success breaking down a door? When you’re leaning on it pushing with all your might? Or when you take a few steps back and “run” through it? The second one, of course. Same thing with kettlebell training. S-l-o-w-i-n-g… D-o-w-n and making sure your technique is on point can’t help you leap ahead of your current results. So, without further ado… Next time you Press your kettlebell - or kettlebells - actua...