YouTube Kettlebell Videos

Why?
Too vague.
And that’s because your goal has to be MEASURED.
Learn More on My Following YouTube Channel:
https://www.youtube.com/@GeoffNeupert/videos

[1] Pick ONE GOAL.
[2] FOCUS on that goal.
[3] KEEP GOING until you achieve that goal.
Learn More on My Following YouTube Channel:
https://www.youtube.com/@GeoffNeupert/videos

Feel like you’re just spinning your wheels and your kettlebell workouts aren’t progressing?
Why does this happen?
TOO MUCH VARIETY.
And conversely, NOT ENOUGH FOCUS.
Learn More on My Following YouTube Channel:
https://www.youtube.com/@GeoffNeupert/videos

Your Kettlebell goal has to be MEASURED
That’s the only way you KNOW FOR SURE that you’re making progress.
Learn More on My Following YouTube Channel:
https://www.youtube.com/@GeoffNeupert/videos

Yes, Cortisol is a “stress hormone.”
Yes, many people with excess stomach / visceral fat are chronically stressed, so they have higher-than-normal circulating levels of cortisol.
Yes, increased circulating levels of cortisol increase stomach fat.
But your body needs Cortisol.
Learn More on My Following YouTube Channel:
https://www.youtube.com/@GeoffNeupert/videos

Some interesting research from the University of Copenhagen back in 2010 examined this question.
Two groups of men exercised daily for 13 weeks.
The 60 minute group lost an average of 2.7kg of scale weight and 3.8kg of fat mass.
The 30-minute group lost an average of 3.6kg of scale weight and 4.0kg of fat mass.
Learn More on My Following YouTube Channel:
https://www.youtube.com/@GeoffNeupert/videos

If we followed the “more is better” ideology, we’d think the first - 60 minutes, 5 days a week, right?
Wrong. The 60 minute group lost an average of 2.7kg of scale weight and 3.8kg of fat mass.
The 30-minute group lost an average of 3.6kg of scale weight and 4.0kg of fat mass.

Many people with excess stomach / visceral fat are chronically stressed, so they have higher-than-normal circulating levels of cortisol.
This can increase hunger and negatively alter mood including increasing feelings of anxiety, which many people alleviate (a.k.a. “self-medicate”) with food and/or alcohol.

[1] 30 minutes will give you (probably) better results than 60 minutes.
[2] The longer your training duration, the more likely it is that you’ll be tired and hungry, and so the more likely it is you’ll eat more than you should, or more than normal.
Learn More on My Following YouTube Channel:
https://www.youtube.com/@GeoffNeupert/videos

Success and failure are dependent on many factors:
[+] Exercise selection
[+] Loading parameters (sets, reps, weight used, rest periods)
[+] Recovery (including PEDs)
[+] Duration
And then the one very few people ever take into consideration:
[+] Personality / Temperament
Learn More on My Following YouTube Channel:
https://www.youtube.com/@GeoffNeupert/videos

I recommend using my P3 Protocol found here to do that.
How well does it work?
Here’s what “Training_for_Life” said over on the StrongFirst forum:
(Here’s the original post and thread if you want to check it out.)
https://www.strongfirst.com/community/threads/geoff-neupert-p3-protocol.22735/page-13#post-491427

Kettlebells truly do “cover all the bases” so you no longer have to limit yourself to the traditional fitness methods and paradigms again.
Simply use them in your back yard, your porch, your basement, your office, your bedroom, your deck, or toss them in your car/truck and take them out to a field for some fun and watch your body transform.

[+] Restoring your shoulder range of motion so you can press over your head without pain in the front of - or anywhere in - your shoulders
[+] Mobilizing your hips so you can Swing, Snatch, Clean and hinge properly, without your lower back griping at you afterwards
[+] Opening up your rusty, hunched over upper back, so you can relieve the pressure on your shoulders and your lower back

For most of us it’s easier than using the traditional bulking and cutting phases that most use with traditional bodybuilding style programs.
And by “easier,” I mean it fits into our lifestyle better than eating 6 meals a day, carrying a cooler of food around everywhere, and being so sore we can hardly move.
It’s not that those things don’t work - they do, for those who know how to structure their training cycles, and who are willing to put in the extra eating effort.

My newest program, Kettlebell MAXIMORUM, is designed to be the “ultimate” kettlebell program.
It’s designed to develop maximum strength, power, strength endurance, and power endurance. As a result, it builds muscle and strips off body fat as a result.
Or at least keeps you from gaining body fat from accumulating (worst case scenario).
You don’t need to do anything nor should you want to, because it’s that physically challenging.

Free KB program, I can suggest two for you:
[1] SWING HARD! - Is 10 different Power-Endurance Swing [ONLY] Programs.
[2] Kettlebell HARD! - 20+ Different Programs Using Complexes & Chains.

If you’re not seeing the results you want from your kettlebell workouts, you’re not alone.
It seems to be rampant.
In fact, I was talking to someone I’m very close to this morning about this very problem.
It’s really easy to feel like you’ve “tried everything” and then be tempted to throw in the towel because “nothing works.”
Then, we need to apply logic - a concept not routinely embraced in our society these days - which worships at the “Altar of Feelings” - to extricate ourselves from this situation.

Well, that depends on YOU.
YOUR goals.
YOUR work schedule.
YOUR personal life.
YOUR injury history.
YOUR training history.
YOUR kids’ practice and competition schedules. (BIGGIE right there.)
YOUR skill level using kettlebells.

[1] Instead of following sets and reps and prescribed rest periods, set a training duration to which you can consistently adhere.
[2] Do as many sets of the prescribed exercise(s) for the prescribed reps, resting enough between sets to make every rep of every rep feel / look the same.
[3] Once a week, maybe more, see if you can “underachieve” and get 1 more rep or 1 more set.

STEP 1: Lift Heavy (For You)
STEP 2: Lift As Explosively As Possible
STEP 3: Manage Fatigue
At the end of the day, dumping body fat while getting stronger is simple (not necessarily easy) when you know the exact steps to take.

Day 1: Barbell Oly lifts, Front Squat, Abs.
Day 2: Front Squat, Double KB Clean + Press (L), Abs.
Day 3: Ring Dips + Chins.
Day Off.
Repeat cycle, but next Double KB Clean + Press is Heavy.

“Doing more work” - or said another way “more volume per workout” - is not always the BEST way to measure your progress, especially on “density style” or “time limited” workouts.
And that’s because many times, you’re comparing apples to oranges.

“It depends on the exercise.
For example, if you can do 10 sets of 10 on the 2-H Swing, and do it easily (nasal breathing by the time it's time for the next set), with 60 seconds of rest between sets, or even OTM (On the Minute), then it's probably time to get a heavier bell.”

If you want your legs to grow - to get stronger, more muscular, train them routinely.
2-3 times per week is best.
And if you want to see some definition in them, you’re going to have to consistently watch what you eat.

Pick any one of these 7 or combine what you need to sail through the Holiday Season unscathed by stress and stronger in the New Year.
Hope you found this helpful.