The WOSRT KB workout ever (that’ll NEVER get you Kettlebell STRONG)

I'm noticing that Monday workouts are the worst.

Are you finding the same thing too?

Not so much from a motivational – but a physical standpoint.

So I purposely made my Monday workouts less intense than those workouts in the middle of the week.  Think of being at the foot of the mountain and starting your way up.Kettlebell strong goals

To be honest though, I could have chose NOT to train yesterday.  And then I thought about something…

You see Mondays have always been my lower intensity day.  BUT if I look back at my training journal (you have one of those too, right?), those “low” intensity days were once my “heavy” days only a couple of months ago.

I ‘m now doing 3x more work on my “light” day than I was in June.

Now that's progress.

I made it a goal to make my double 28s feel like balloons.  And so I've been using a program to make me stronger.  It’s working.

Yesterday's workout – even though I didn't WANT to do it – I did because of the bigger plan, because it was one stepping stone closer to my ultimate goal. My mind was telling me to quit every step of the way.  But I resisted and did it anyways because I know where I want to end up…

I know what my goal is.

You'll have sessions like that.

But you've got to stay focused on that goal, punch the clock and go to work.

Which brings me to today's article…



by: Geoff Neupert, Master SFG

I've said this many times before, but it bears repeating.

Train, Don't “Workout”

“Big deal” – you say.


It's the difference between you actually achieving your goal versus just getting sweaty and out of breath.

It’s the difference between staying weak and getting kettlebell strong.

People fool themselves into thinking they’re actually reaching their goals by just “working out.”

12 weeks later they're still flabby and weak, and “those kettlebells don't work”.

Like the old saying goes, “when you don't know where you're going, any road will get you there.”

Which brings us to “training.”

But what’s “training?”

Well, boxers train for a fight. In fact, all athletes train for their sport.

Not kettlebell strong

A typical kettlebell “workout”. You guilty?

Training then is GOAL centered

When you train – KBs or not, you need to have a goal – A CLEAR vision of where you want to end up.

Your training should be moving you toward something – A stronger Press, a smaller waist, more Snatches in less time –

It doesn't matter what it is as long as you have clearly defined it and can see that you're making progress toward it.

So please, please, please don't write to me and ask me what kind of workout you should do.

It all depends on YOUR goal.

If your goal is to use your KBs to lose fat, then pick a program – NOT a workout – that gets you to that goal. (Click to tweet.)

A workout is just that – it's a couple exercises thrown together.

Yeah, I get it – some of us are talking about our workouts in the context of some greater program –

But many of us aren't.

Is your “workout” part of a greater goal, a larger well-defined, highly focused plan?

If not, it's time to take a real hard look at your workouts and get serious – it’s time to TRAIN for a very specific, definable goal.

And yeah, look, I know that might seem stressful to have to put that much planning into yet another area of your life.

But what's more stressful – doing that or feeling disgusted of seeing the same darnn you year after year in the mirror and feel powerless to make any changes.

Life is too short to simply go through the motions!

But before I tell you how you can fix it, you want to know what NOT to do, right?

Which brings me back to that workout …

the WORST freakin' KB workout of all time.

One of my clients has a gym membership and once used it during the week to attend a KB class (We meet on Saturdays).

They started with burpees – 15 minutes of burpees. (Seriously, that was their “warm up.”)

Then, for the next 45 minutes, the “instructor” literally threw every exercise imaginable at them –

And between those exercises were sets of Swings:

  • Cleans
  • Walking Lunges
  • Presses (LOTS of them)
  • Rows
  • High Pulls
  • Windmills

At the end of the day, they did almost 400 Swings – again, interspersed with all those other exercises.

I guess the only good part was that they didn't do Snatches.

My client tore the palm of her hand, which, she has never done in 10 years of using KBs.

This workout is the perfect example of what KB training has become – a beat down.

Something that lets you prove that you're “tough enough.”

Want to prove that you're tough?

Want to know how to fix your workout problem and not just go through the motions?

Here's What You Do:

  1. Write out your goals.
  2. Follow a program that meets your goals.
  3. Train when you're supposed to, instead of doing what you feel like – and see it through to the end.
  4. Stick with it until you reach and achieve your goals.

That's tough.

And that's how you actualize your goals and change your life.


OK, so where EXACTLY do you start?

Well, it's the one place – the ONE thing – that ALL of us could spend more time focusing on…actually the THING that I'm focusing on right now.

It makes THAT much of a difference in the outcome of all things KB.

That is, if you want to make the biggest impact in your training in as little time possible…

And we'll cover that next time 😉

Have an awesome day,


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