- 429
- 980 739
Geoff Neupert
Registrace 3. 06. 2007
Learn the secrets to getting the fastest results possible with kettlebell training.
5 Things Training College Athletes taught me about getting STRONG & LEAN w/kettlebells, Part 5
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.
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 therefore her hips properly during a volleyball serve, Amy’s body overused her rotator cuff to the point of injury.
How many of us have similar issues that keep us from moving properly?
One area doesn’t move well (and probably hurts) so another area moves too much, and starts to hurt as a result.
I know I collected my fair share of injuries between my late teens and early 30s.
And yet, many of us just push through, either unaware that something’s wrong, or worse -
Ignoring the stiffness, tightness, and pain altogether.
Pushing through - getting “one more rep.”
Problem is:
How soon does “one more rep” become your “last rep?”
Depending on your age and current mileage, sooner than you think. And certainly sooner than you want.
JJ Shutte, was the starting Heavyweight on the Wrestling team.
He’d wrestled 2 years, then played 2 years of football, the last of which he hurt his shoulder.
(I see a theme here…)
After his surgery, he decided he wanted to wrestle again - his last year of college and his last year of eligibility to compete.
So, we spent the summer building him back up.
He went from 225lbs to 238lbs, and dropped about 3% body fat over the course of 12 weeks.
One of the things we did was rebuild his weakness - that right shoulder.
We didn’t ignore it. We knew it was a liability and we addressed it head on.
His best bench press while playing football was 405lbs.
We got him doing 385lbs for 3 reps on the Close-grip Bench Press. (CGBP = 80% of BP, usually.)
Speaking of rotator cuffs, Julie was a senior, and had made the Canadian National softball team, and was 6 weeks away from competing at the World Championships.
There was just one problem:
She was suffering from “dead arm” - she’d lost the strength in her pitching arm and now it just hurt to throw.
The athletic trainers had her doing rotator cuff isolation strength training work.
And it wasn’t working.
Julie was getting worse, not better.
So, she came to see my boss, Tom, for help. He in turn assigned me to work with her.
My recommendation?
“Rest your shoulder, Julie. Stop doing those isolation exercises, because they’re not helping.”
“We need to make the rest of your body do the work it’s supposed to, instead of your shoulder doing all the work.”
So, Julie and I worked on her core, specifically rotational work, and her hips, specifically lunge variations.
Within 2 weeks her shoulder stopped hurting.
Within 4 weeks, her strength came back.
And within 6 weeks, not only did her arm not hurt, but she was pitching great, and better than she had in quite some time.
The point is, if you have issues, you need to fix them.
Otherwise there’s a very good chance you’ll end up with some form of “dead arm” or worse - need surgery because you hurt yourself pushing through.
There’s no shame in acknowledging a weakness.
The great athletes I worked with acknowledged theirs and worked hard to overcome / eliminate them.
PART 1 - 5 Things Training College Athletes taught me about getting STRONG & LEAN w/kettlebells czcams.com/video/MJATP-UtHSA/video.htmlsi=_nsL4EQJcVNEyXQO
PART 2 - 5 Things Training College Athletes taught me about getting STRONG & LEAN w/kettlebells czcams.com/video/Xwo78O1Yfr0/video.htmlsi=qGYu6cQSR0N8zjfv
PART 3 - 5 Things Training College Athletes taught me about getting STRONG & LEAN w/kettlebells czcams.com/video/k3geWksx8-E/video.htmlsi=IbXZ5atCvv5r7tMv
PART 4 - 5 Things Training College Athletes taught me about getting STRONG & LEAN w/kettlebells czcams.com/video/BKomT-UJo60/video.htmlsi=0If9yV1DD6Ou_z91
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 therefore her hips properly during a volleyball serve, Amy’s body overused her rotator cuff to the point of injury.
How many of us have similar issues that keep us from moving properly?
One area doesn’t move well (and probably hurts) so another area moves too much, and starts to hurt as a result.
I know I collected my fair share of injuries between my late teens and early 30s.
And yet, many of us just push through, either unaware that something’s wrong, or worse -
Ignoring the stiffness, tightness, and pain altogether.
Pushing through - getting “one more rep.”
Problem is:
How soon does “one more rep” become your “last rep?”
Depending on your age and current mileage, sooner than you think. And certainly sooner than you want.
JJ Shutte, was the starting Heavyweight on the Wrestling team.
He’d wrestled 2 years, then played 2 years of football, the last of which he hurt his shoulder.
(I see a theme here…)
After his surgery, he decided he wanted to wrestle again - his last year of college and his last year of eligibility to compete.
So, we spent the summer building him back up.
He went from 225lbs to 238lbs, and dropped about 3% body fat over the course of 12 weeks.
One of the things we did was rebuild his weakness - that right shoulder.
We didn’t ignore it. We knew it was a liability and we addressed it head on.
His best bench press while playing football was 405lbs.
We got him doing 385lbs for 3 reps on the Close-grip Bench Press. (CGBP = 80% of BP, usually.)
Speaking of rotator cuffs, Julie was a senior, and had made the Canadian National softball team, and was 6 weeks away from competing at the World Championships.
There was just one problem:
She was suffering from “dead arm” - she’d lost the strength in her pitching arm and now it just hurt to throw.
The athletic trainers had her doing rotator cuff isolation strength training work.
And it wasn’t working.
Julie was getting worse, not better.
So, she came to see my boss, Tom, for help. He in turn assigned me to work with her.
My recommendation?
“Rest your shoulder, Julie. Stop doing those isolation exercises, because they’re not helping.”
“We need to make the rest of your body do the work it’s supposed to, instead of your shoulder doing all the work.”
So, Julie and I worked on her core, specifically rotational work, and her hips, specifically lunge variations.
Within 2 weeks her shoulder stopped hurting.
Within 4 weeks, her strength came back.
And within 6 weeks, not only did her arm not hurt, but she was pitching great, and better than she had in quite some time.
The point is, if you have issues, you need to fix them.
Otherwise there’s a very good chance you’ll end up with some form of “dead arm” or worse - need surgery because you hurt yourself pushing through.
There’s no shame in acknowledging a weakness.
The great athletes I worked with acknowledged theirs and worked hard to overcome / eliminate them.
PART 1 - 5 Things Training College Athletes taught me about getting STRONG & LEAN w/kettlebells czcams.com/video/MJATP-UtHSA/video.htmlsi=_nsL4EQJcVNEyXQO
PART 2 - 5 Things Training College Athletes taught me about getting STRONG & LEAN w/kettlebells czcams.com/video/Xwo78O1Yfr0/video.htmlsi=qGYu6cQSR0N8zjfv
PART 3 - 5 Things Training College Athletes taught me about getting STRONG & LEAN w/kettlebells czcams.com/video/k3geWksx8-E/video.htmlsi=IbXZ5atCvv5r7tMv
PART 4 - 5 Things Training College Athletes taught me about getting STRONG & LEAN w/kettlebells czcams.com/video/BKomT-UJo60/video.htmlsi=0If9yV1DD6Ou_z91
zhlédnutí: 341
Video
5 Things Training College Athletes taught me about getting STRONG & LEAN w/kettlebells, Part 4
zhlédnutí 621Před dnem
To quickly learn single kettlebell technique without getting hurt, go here: salutis.kartra.com/page/BIG6-2 To learn optimum double kettlebell technique, go here. 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 to...
PART 3 - 5 Things Training College Athletes taught me about getting STRONG & LEAN with Kettlebells
zhlédnutí 747Před dnem
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-seas...
5 Things Training College Athletes taught me about getting STRONG & LEAN w/ Kettlebells - Part 2
zhlédnutí 867Před 2 dny
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 wh...
Kettlebell Workout Fat Loss Mistake #10 - “Falling Off Your Bike” Syndrome
zhlédnutí 745Před 14 dny
Kettlebell Workout Fat Loss Mistake #10 - “Falling Off Your Bike” Syndrome
5 Things Training College Athletes taught me about getting STRONG & LEAN with Kettlebells
zhlédnutí 1,5KPřed 14 dny
5 Things Training College Athletes taught me about getting STRONG & LEAN with Kettlebells
Kettlebell Workout Fat Loss Mistake #9 - E _____ D ______
zhlédnutí 687Před 21 dnem
Kettlebell Workout Fat Loss Mistake #9 - E D
One of the best ways to train for “all around strength” w/ limited kettlebells?
zhlédnutí 2,2KPřed 21 dnem
One of the best ways to train for “all around strength” w/ limited kettlebells?
Kettlebell Workout Fat Loss Mistake #8 - THE “I” WORD
zhlédnutí 1,1KPřed 28 dny
Kettlebell Workout Fat Loss Mistake #8 - THE “I” WORD
What’s MORE Important: Being STRONG or being LEAN?
zhlédnutí 1,2KPřed měsícem
What’s MORE Important: Being STRONG or being LEAN?
Kettlebell Fat Loss Workout Mistake #7 - Neglecting S______
zhlédnutí 692Před měsícem
Kettlebell Fat Loss Workout Mistake #7 - Neglecting S
3 reasons why guys (and ladies) fail see results from their workouts
zhlédnutí 1KPřed měsícem
3 reasons why guys (and ladies) fail see results from their workouts
How Michael lost 4.3lbs of fat AND GAINED 10.3lbs of lean tissue in only…
zhlédnutí 1,1KPřed měsícem
How Michael lost 4.3lbs of fat AND GAINED 10.3lbs of lean tissue in only…
Fat Loss Mistake #6: Creating NEW FAT CELLS / eating FAT-STORING foods…
zhlédnutí 609Před měsícem
Fat Loss Mistake #6: Creating NEW FAT CELLS / eating FAT-STORING foods…
Kettlebell Exercise Technique Tip - Your Feet…?
zhlédnutí 717Před měsícem
Kettlebell Exercise Technique Tip - Your Feet…?
Top 10 Fat Loss Mistakes - #5 of 10 - You making this “measuring” mistake?
zhlédnutí 489Před měsícem
Top 10 Fat Loss Mistakes - #5 of 10 - You making this “measuring” mistake?
Top 10 Fat Loss Mistakes - #4 of 10 - Ignoring E.P…
zhlédnutí 628Před měsícem
Top 10 Fat Loss Mistakes - #4 of 10 - Ignoring E.P…
Top 10 Fat Loss Mistakes - #3 of 10 (Starting Too Hard)
zhlédnutí 568Před měsícem
Top 10 Fat Loss Mistakes - #3 of 10 (Starting Too Hard)
Best Kettlebell Workouts To Get Ready for the Summer…
zhlédnutí 2,1KPřed 2 měsíci
Best Kettlebell Workouts To Get Ready for the Summer…
‘Hidden’ reason people “can’t lose weight”...? - PART 2
zhlédnutí 677Před 2 měsíci
‘Hidden’ reason people “can’t lose weight”...? - PART 2
‘Hidden’ reason people “can’t lose weight”...?
zhlédnutí 788Před 2 měsíci
‘Hidden’ reason people “can’t lose weight”...?
Ever struggle with “finding time” to workout or “getting a good workout in”?
zhlédnutí 729Před 2 měsíci
Ever struggle with “finding time” to workout or “getting a good workout in”?
“How long should kettlebell workouts last?”
zhlédnutí 1,7KPřed 2 měsíci
“How long should kettlebell workouts last?”
Low reps vs. High reps - which is better for kettlebell workouts?
zhlédnutí 2,3KPřed 2 měsíci
Low reps vs. High reps - which is better for kettlebell workouts?
“Which kettlebell program should I do?” - Realistic Advice
zhlédnutí 2,8KPřed 2 měsíci
“Which kettlebell program should I do?” - Realistic Advice
Clean + Press vs. Snatch - Which Is BETTER for…?
zhlédnutí 2,7KPřed 2 měsíci
Clean Press vs. Snatch - Which Is BETTER for…?
Should you be “stronger” or “leaner”...?
zhlédnutí 1,6KPřed 3 měsíci
Should you be “stronger” or “leaner”...?
The #1 Reason People FAIL to See RESULTS from Kettlebell Workouts (Besides this…)
zhlédnutí 1,4KPřed 3 měsíci
The #1 Reason People FAIL to See RESULTS from Kettlebell Workouts (Besides this…)
3 steps to losing fat using your kettlebell(s)
zhlédnutí 3,2KPřed 3 měsíci
3 steps to losing fat using your kettlebell(s)
So to manage fatigue i have to rest enough ? Got it ty random youtube dude
How's Max vs the Double Giant for maintaining muscle/increasing strength + losing body fat? (for M 45+)
Thank you from Korea. I don't understand perfectly, but this video helps me get started anyway.
Said it before. Saying it again. Get Geoff's KB Strong. You will learn to clean and Press and get stronger
Bought 2 of your plans best training investment I have ever made.
What are your thoughts on combining BFR with low/medium weight KB movements.
Two pods I follow. Yours and Dan John’s. Grounded approaches with sound direction. The rest of the stuff on CZcams is white noise. Been using 16s and a 24 for 1 yr now and see no need to increase. Have been able to improve my strength, meet my activity goals and maintain a healthy active lifestyle. Get compliments from my VA doctors for my blood work and overall health stats and just ( for fun ) passed my Navy Physical entry exam for Dive school I originally took 32 yrs ago. Had a 30 something approach and tell me the other day how fit I looked. Life is good!
Anyone, of substance, in the fitness community, knows every professional bodybuilder, male and female, uses at least 6-8 pharmaceuticals to acheive their physics!
Great video!!
I have 2 extremely light sets of KB at 4kg and 8 kg and I can still feel groin pain etc.. sticking with resistance bands for now but it’s frustrating.
Hi Geoff, I started using a HR monitor in my workouts....any suggestions as to what ballpark rate to have before you begin the next set....?
Not Geoff, but I'd recommend taking 180 minus your age (so if you're 40, 180-40=140) (Maffetone). Do your set. Wait until your HR gets below 140, then start next set.
And then there are "farm strong" guys who do stuff every day, but aren't taxing themselves to the extreme. I think the commonality is not over taxing your nervous system.
I love snatches and long cycles. Are you planning a program with those exercises? (similar to maximorum)
The double Clean and Jerk is tied with the double Front Squat for me for reasons I don't care about not using a barbell anymore. Such a great exercise.
The king of undocumented claims...
Now we’re talking. Buying my first kettle bell tomorrow!
This was a KEY bit of advice and really helped me avoid injuries.
3:35 guy serves on a boat, but here we go with the stock footage of some high speed infantry / commando outfit. Most of the military isn't like that, no disrespect to any branches lol. great video though, I'm just being a dick
I don't see how this would train pullups, as it does not engage the latissimus muscle at.
If this is from a normal video, can you connect them so us viewers can go watch the full video? Would love to see more on the subject.
Garbage. Cannot use for periodized training. Russian military had no free weights in some locations. The kettlebell is a cannonball wirh rebar welded to it.
I just train every day til i get to the point I'm just tired and don't wanna train. Could be 5 or 7 days straight, could be 2 days, just depends
Geoff, I wish you would link to the longer video in the comments or description. Thanks, appreciate you.
🙋♂️guilty this whole week. It’s supposed to be a deload/rest week but my guilt gets to me
Great video! I started the intermediate GFHL program a few weeks ago...how can I reach out for questions? I tried the support email but I guess that isn't monitored. Thanks!
You’re using way too much momentum. You’re not getting nearly the benefits from that exercise you could. You’re minimizing load by swinging the bell & using momentum to do most of the work. You may as well be swinging an 8oz hammer🤷🏻♂️ If you want to actually get the full benefits of that exercise, treat each rep like it’s important. Stop the weight moving COMPLETELY at the top and bottom of that lift and I promise you’ll feel the results tomorrow.
What is the difference between Push press and Jerk ?
Any idea how to find this "original soviet research"? I've been looking & had no luck
Have you made a video on how to train biceps and triceps? I'd love to see it.
Press kettlebells, clean kettlebells. You can technically do some curls with your kettlebells but consistent cleans and presses will take your arms a long way.
@@gm1799 what is a ‘press kettlebell’? The ‘Over-the-shoulder press after the clean? Yes, I do curls with lighter kettlebells. With dumbbells I could do a hammer curl at 16 or even 20 kilos, but with kettlebells, with the way the weight is distributed, doing a curl at 16 kilos properly is impossible for me. This weight distribution is incredibly brilliant.
@@MatoazzarTV yeah, just a standard overhead press. you can technically do floor presses or push-ups as well. I also wouldn't recommend doing just hammer curls as it mainly prioritises your forearms and only hits a singular part of your bicep. If you were to do straight bar curls or supinated grip, whatever you refer to it as, which you can do with dumbbells, you will immediately notice how it affects more of your bicep than hammer curls. I actually think you could maybe get into a row position with supinated grip on your kettlebell and do a kind of spider curl. There are many variations you could do, but I'd largely focus on supinated grip curls as that will grow you bicep more.
@@gm1799 yes yes of course. I was just quoting the hammer grip exercise to explain the difference in strength I have to the difference in weight distribution linked to the kettlebell. We know, for example, that when you lift a dumbbell at the top of the movement there's virtually no tension because it's distributed symmetrically and balanced on the point of gravity, whereas with the kettlebell there's still tension.
Geoff, what’s a good clean and jerk program? I did DFW but with jerks instead of presses and man I’m addicted to them!
Or you and breakdown the move into the 3 lifts it has to maximize strength in those movements overall. The do a movement with power that will matter due to the weight increase. Then if you want to increase skill at a clean and jerk, program it separately.
Or you can split the movements up with the kettlebells and maximize strength in those movements then proceed to do true power training with weight and matters instead of a 3 part sequence.
This is dope information. Keep it up Geoff. 💪🏿
That mouse click is the white dead smoke detector battery 😂😂😂
The Strong! programme is great, instructions and all. It doesn't really go into detail about when you would apply the clean and jerk. This comes with experience? Why not 1% using push or strict press, the extra mobility-strength factors, or being able to handle heavier weight for longer?
Started the Kettlebell Muscle program again. Did it like 10 years ago and had great results. Just 2 weeks in and I have a noticeable difference in my shoulders and traps. If feel so powerful! Thanks Geoff!
Push press is all me😂
As a variation, I add multiple plane movements to a basic stable exercise. As in a rotational press after a squat. Challenges the stability aspect as well as aiding in mobility. Maybe a lateral lunge vs. a traditional squat. Be creative and keep your workouts fresh, interesting, and beneficial. It also reduces injury from repetitive stress and highlights deficiencies you can then address.
Imagine some poor drunk dickhead at a bar picking a fight with JJ Shutte when he was a bouncer.
Sir, what is your recommendation for starting out? I watch a lot of your videos that talk about optimizing strength/fitness/etc, mostly with double KB work. I have also watched your videos on the pyramid and starting with single bells to build the foundation before going to doubles. Should a person who "used to be" athletic but has been behind a desk for 10+ years start with something like Program Minimum or Simple & Sinister? At what point would you step up the pyramid to levels 2 & 3? Thank you for all of your great videos.
I was in a similar situation as you. I started with Geoff’s Rebuilt After 40. And I think it is a good place to start regardless of age. You get video instructions for the exercises, mobility, and 3 programs. I recommended it to anyone who asks me.
If you can train with double bells (that are decently heavy for you) longer than 30mins, you're either not training hard enough, or you're torturing yourself just cause.
Definitely good advice, however, any implement can be used and the program must be age-appropriate....The difference between someone my age, 72, and a 22 year-old is world's apart!
Indian Style
Indian styled sitting!
Any thoughts on Thumbs forward vs back? Yours look about 45 forward or inverted V?
This guy seems nutty.
Hi Geoff, could you please make a video talking about your inevitable strength plan? There isn’t much information or discussion out there about it
this and your advice on autoregulation is great, exploring what's enough and get on with life, thanks
So true! I don’t hv much interest in being in agonizing pain for 2-3 days after exercising. Took a long time to learn! If it’s not adding to my life, now that I’m 53 years old, I’m probably not so much interested.
Many times overtraining, it sinks in eventually!
Excellent advice, thanks!