Kettlebell Workouts with Master Geoff Neupert

For fat loss they are hard to beat. They’re time efficient, and they create a hormonal environment that releases growth hormone - one of your main fat burning hormones. Conveniently, growth hormone is also involved in muscle-building, so you get a double bang for your buck with kettlebell complexes. Plus, you can jack up your conditioning levels too. A well designed double kettlebell complex workout includes most of the major movement patterns: hinge, squat, push, pull and can take as little as 10minutes, depending on how many double kettlebell exercises you build into them. This double kettlebell complex workout is one of three days - the light day - inside a program called, “Sir Snatch A Lot,” a double kettlebell snatch based workout program. It’s designed primarily for fat loss but can be used to build muscle too. Here are the workout details: (Make sure you’re using a 12 rep max for your double kettlebell press.) Double Kettlebell Snatch    x6 Double Kettlebell P...

If you’re behind on your goals, using the KB Snatch can “catch you up” if you do it right. Assuming you know how to Snatch correctly, here are 3 ways to move up a KB size: [1]  Perform HEAVY Kettlebell Swings Either 2-Hand, 1-Hand, or even Double Swings. This builds your hips and strengthens your hip drive. Which in turn makes your Snatch size kettlebell feel lighter. [2]  Incorporate HEAVY Double Kettlebell Front Squats … Or any double kettlebell Front Squats. In Olympic lifting, we use the squat to drive up the lifts once we’ve mastered technique. Why? As you improve your maximum strength, you increase your ability to produce more power. And the kettlebell Snatch is a power exercise. [3]  Snatch MORE. I know this is a novel idea, but many kettlebell users over-emphasize the Swing. (Yes, I know I just said to “Perform HEAVY Swings” but this is if you’ve already been doing a Ton O’ Swings.) Nothing like practicing good old “synaptic facilitation” - higher frequency, lower...