Kettlebell Exercises

Have you ever been bored with your workouts? If so, you’re not alone. In fact, I’ve recently gotten a bunch of emails from folks saying one of their biggest stumbling blocks with getting results is that their workouts are unengaging. Let’s unpack 3 Strategies You Can Use to AVOID This Trap. [1] The Reframe: When I do a workout (or a “training session” as I typically call them), I’m never focused on being entertained. I’m ALWAYS focused on my goal. That is - What is the aim of my training? What OUTCOME do I want to achieve ? I’m not looking to be entertained. “Entertainment” is a completely unrelated category - a whole ‘nother box that gets checked. So, when I’m lifting bells overhead, or squatting, or whatever… I’m ALWAYS thinking about the goal. Then, I’m focused on that process - Feel of each rep… Managing fatigue… Body position… And adjusting accordingly when necessary. Then I log my work in my training journal so I can see what I’ve completed and look back on my work so I can measure successes and failures - to see what worked and what didn’t . So that makes the process straightforward. It’s kinda like following a recipe. No one ever gets bored of following the recipe to bake chocolate chip cookies. They’re focused on the mouth-watering chocolatey gooey goodness they're about to enjoy. So, reframe - look at the reason you train - differently . Think “OUTCOME” NOT Entertainment. From my coaching experience, this is THE MOST ESSENTIAL way to view your training and to avoid “being bored.” [2] Variation vs. Variety: Most people switch from workout to workout to “ keep things interesting” or “ avoid adaptation”... You know, “ change it around .” Part of this is because of #1 - boredom. But the other part is misinformation - the mistaken belief that variety is necessary to create an adaptation. (Many times we can trace it back to P90X and “muscle confusion.”) That's actually far from reality . For example, legendary guitarist Eddie Van Halen, started playing the piano at age 6. He then moved to the drums. Played a short stint on the bass. Then he finally moved on to the guitar. The result? Voted #1 in a Guitar World Magazine poll for "The 100 Greatest Guitarists of All Time" poll. Ranked #4 in Rolling Stone’s 2023 list of the "250 Greatest Guitarists of All Time." And “Eruption,” my favorite guitar solo of all time and voted number 2 in Guitar World's readers poll of the "100 Greatest Guitar Solos". Eddie didn’t play the same song all the time. He played different chords and notes - blended uniquely - and made them his own. Likewise, you can still use the same 2, 3, or even 5 exercises, but change your: Load - heavier (yes really) Sets - fewer or greater Reps - fewer or more Rest periods - short, medium, long Training frequency - 2,3,4,5 even 6x a week This is called “variation”. [3] Specialized Variety: This is arguably one of my go-tos. Simply put, it’s using variations of the same exercise. In his book, A System of Multi-Year Training In Weightlifting, World Champion Coach and lifter A.S. Medvedyev lists over 100 different exercise options for the Snatch, the Clean, and the Jerk. Examples: Power Snatch Power Snatch from above the knee Power Snatch from below the knee Power Snatch from the hip Power Snatch from platforms Power Snatch without the hook grip Power Snatch on box You see the point . For your KB work, you can do the below : Clean Clean here from dead stop Clean from dead stop beneath the body Bottoms Up Clean Clean outside the the legs Press Press with a pause at the sticking point Press with 2 pauses – sticking point and lockout Bottoms Up Press Push Press with drop to rack Push Press with slow negative Push Press with an active negative Again, you understand. Apply these three strategies to your KB workouts – ahem – sessions – and you’ll never have to worry about being tired of it again. Stay Strong, Geoff Neupert.