Geoff Neupert Kettlebell Muscle Pdf Download: The Ultimate Resource for Intelligent Hypertrophy Trai

legs and compare that to a dumbbell. (Please don!t try this witha barbell!) Because the center of mass of the kettlebell is underthe handle, the range of motion of your hips is increased and so isthe load placed on the muscles of the legs. This makes your bodywork harder. Because more work is being performed in each stroke,you are also burning more calories. Nice!

Geoff Neupert Kettlebell Muscle Pdf Download

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Unfortunately, there is a MAJOR problem in the kettlebellcommunity right now - workouts are trending toward becoming longand complex, just like traditional forms of resistance trainingworkouts. And that!s a crying shame because they don!t have to be.In my book Kettlebell Muscle (available through www.dragondoor.com)I tackled this issue head on with regards to building muscle in themost time-efficient manner possible. Unfortunately, that book isnot for everybody. In fact, it!s for intermediate and advancedkettlebell users only because the exercises, sequencing, andprogram design is very rigorous. So where does that leave the restof my time crunched comrades who have different goals than packingon slabs of muscle? I!m glad you asked. That!s the whole rationalebehind Kettlebell Express!

So Then, How Do I Use This Book? Great question and there!s aneasy answer. But first, let!s take care of a more important orderof business - this is not an instructional manual for kettlebellexercises nor a reference guide for performing those. 1. Determinewhat you want to do. Fat loss? Gain muscle? Get stronger? Whateverit is, you need to be clear about it. 2. Find out what you can do.Do you have any injuries that need to be addressed? If you have abum knee, don!t pick a program that!s got Pistols in it - thatwould be stupid, right? What are your current strengths levels?Determine those. 3. Determine your resources. You may only have oneor two kettlebells. In the long run, that just may not be enoughfor some of the programs in this book. You may need to buy aheavier, or - Heaven forbid! - a lighter one. Either is OK, justmake sure you have resources available to you. And yes, this isKettlebell Express!, which means, every workout is under 30minutes, but make sure you are honest with yourself and chooseworkouts that fit your schedule. If you can only work out threetimes per week for 20 minutes, don!t choose a 5-day a week program.(Note: I know you!re not stupid - I!m telling you all this becauseI have made these exact same mistakes - somehow lying to myselfthat I have the time or can make the time. I have always ended upfrustrated. Always. Just trying to help you avoid the pitfalls thatI!ve made.) 4. Match the three. Look through this book and find theeasiest, that!s right, the easiest program for you your specifics,and do it. The easier it is from the start the easier it will be tostick with and the easier it will be to make progress and thereforesee the results you!re looking for. There!s plenty to choose fromand every single program in here will make you better than you areas you sit here reading this. I know - I!ve used them or variationswith my clients and myself over the last 20+ years. You!ll besuccessful too. So, come on in, the water!s fine.

7. The King-Sized Killer This is a Snatch-based trainingprogram. The Snatch is considered the Tsar of all kettlebell lifts.(Tsar = King in Russian). Play around with snatching a heavykettlebell and you!ll soon see why. This program is based on theSnatch and is designed to not only get you strong, but very wellconditioned too. (Yes, it is a Snatch-only program, meaning it isthe only exercise you!ll do formally. The Snatch works every musclein your body and you will notice a pleasant change in yourappearance by the end of this program.) Monday, Wednesday, Friday -Snatch! Phase 1: 3 weeks, 3 days per week, 20 minutes per day

Advanced Training - Double Kettlebells I call double kettlebelldrills advanced because they require more body awareness, more bodycontrol, and there are less degrees of freedom, which means theytend to lock you into the movement more than the single kettlebelldrills do. This also means that your technique has to be crisper,because, with less degrees of freedom, you!re more prone to injury.Conversely, there!s more direct stress on your central nervoussystem and muscle tissue, so strength, size, and conditioning gainscome faster. Here are the double kettlebell drills I love to useand teach at my Kettlebell Muscle workshops:

37. Going Ballistic One of the benefits of kettlebell trainingthat just far outweighs any other type of training is the multipleand repeated explosive efforts that the ballistic exercises offer.These types of exercises allow you to train with very high levelsof force production, which in turn, stimulates multiple processesin your body, such as, developing bigger, stronger muscles thatrequire more and more energy. As a result, you shed body fat.(Always a plus!) And probably more importantly, they allow you toreverse the damaging effects of the results of a sedentarylifestyle, such as insulin resistance, the condition that makes itharder and harder to process carbohydrates (and explains the tirearound your middle). Here!s a program based solely on thekettlebell ballistics exercises. Expect to get leaner and betterconditioned. Much leaner. And much better conditioned. Day 1: 20minutes 2ff7e9595c