the giant kettlebell program

The Giant does away with the complex nature of that program and removes the front squat, so all that is left is the clean and press. Outside of some calorie-free Monsters for caffeine and my daily asthma medication, I dont use any other types of drugs and no alcohol. I know this because my belt stayed on the same buckle, my pants still fit around the thighs and my shirts got tighter around the shoulders and chest. difference in your strength in the next 30 days, like John Grahill and all my other customers, that if for some strange reason you don't, I'll happily refund you your purchase price. You can run all these programs back-to-back for 20 weeks of high quality programming! And yes, I know that sounds "too good to be true" which is why I want to show you proof. We earn a commission if you make a purchase, at no additional cost to you. Itlooks great on the menu, smells good on your tray or in the bag, but when you open up the wrapper, it doesn't look exactly the same And although it certainly is tasty, it doesn't really satisfy. This was especially true at the end of pretty much every phase, where multiple times I just skipped the last day of the month. Kettlebell Simple & Sinister Variation - THE MATRIX Hardstyle Kettlebell Pro 9.2K views 2 years ago DOUBLE KETTLEBELL ARMOR BUILDING COMPLEX: 2-3-5 Hardstyle Kettlebell Pro 7.5K views 2. 'Mystery Meat'. A: Something that you can Clean & Press for a max of about 10 times. Email us: info[at]barbend.com. All you have to do is be able to Clean & Press it 10 times. It is nice people think I look stronger and my body fat appears to have remained relatively low. 2020 was the year of COVID where I was forced to try new things outside of the gym. I'm so sure that you'll get "Extra Strength" on your Clean & Presses AND actually SEE a visible difference in your body in the next 30 days, like John Grahill did, that if for some strange reason you don't,I'll happily refund you your purchase price. If you have the time to do and recover from longer sessions, theres probably other programs out there that would work better for you. Kettlebell training is hard work, and your body will still need to recover. A: No, you can use mixed-matched kettlebells. Geoff calls this autoregulation, and considers it a core part of the design. If you opt for three times a week, the first week will have you performing the upper body pull, lower body push, and the core and conditioning workouts. Ive been tracking arm size since the beginning of my kettlebell journey and basically over the last 2.5 years I have lost an inch on my arms despite doing a multitude of programs from a lot of different designers. 4 start with a 10RM. On the other hand, if youre training four or five days a week, just perform this workout the training day following core and conditioning. While Geoff came to kettlebells in a very different way from fellow kettlebell enthusiast Pavel Tsatsouline, the two have run in the same circles and Geoff's salesmanship has obviously been influenced by Pavel. No prescribed number of sets, no prescribed rest times. Hi. Start the next week with upper body push and lower body pull, and your third workout of the week upper body pull will start the sequence over again. Tip from Coach Matt: with your halos, remember to keep the movement smooth. ", As you can see, in only 3 weeks, training 30 minutes a day, 3 days a week (90 minutes total), John -. If you have enough training experience and can commit to a solid sleep, food, and recovery regimen, you can opt to perform all of the workouts in this training program in a single week. In those cases, Id often do 20 minutes, rather than 30, which is something Geoff says is fine in the program design. Just as with strength and hypertrophy progressions, youll go back to the original set and rep scheme midway through this program. Psychological research calls this task initiation, the ability of our brains to convince itself to do something. I did push presses as needed because the 24s were more of a three- or four-rep max. Im not ready for this program right now, but I think Ill buy it anyway just to add to the library. Prometheus Phase II is our flagship program with a 4-day split workout that's repeated with progressive overload for 12 weeks. This allows conservation of energy and only doing tasks that are truly necessary. Again, this is not a magic bullet. My first foray will be a return to a program Ive run before, Coolcicadas Push Pull Legs, a very traditional program to get me back in the swing of more traditional lifting. They create greater systemic demand and therefore faster, more noticeable results (like John's). I liked The Giant a lot. He has travelled the world teaching others how to become kettlebell instructors and has taught his own intermediate and advanced Kettlbell Burn, Kettlebell Muscle, and Kettlebell STRONG! Buy Now. If youre training five times a week, that will make the program six weeks long. In fact, there's a 34-page thread on THE GIANT 1.0 over on the StrongFirst forum. Then SWING HARD! Run the 6 week FOUNDATION PROGRAM found in KB EXPRESS, then start STRONG! Warming up is recommended, but Geoff offers no advice on what exactly to do. By increasing core strength and improving your cardiovascular system, youll be better able to handle the heavier lifts your training will demand. All You Need Is ONE Kettlebell And it doesn't even have to be HEAVY. and our Rest is at my leisure, usually 1 minute or so. This is a great 12-week fixed kettlebell routine with measurable strength . Geoff is a legend and gladly will look to purchase his kettlebell muscle program at some point. The higher rep sets probably work better for women because women respond to strength training through a "growth hormone response" - which is based on higher training volumes and densities. Carbs obviously did help me get bigger, my weight increased a bit, and didnt add to my waistline much. John emailed me after Day1, Week 4. That said, just because you can train with kettlebells every daydoesnt mean you should. Deal? Q: What's better - using a single kettlebell for THE GIANT or a pair of kettlebells? What initially felt impossible, started to feel very doable, as I ground myself down for a half an hour. The kettlebell Clean & Press - especially when using a PAIR of kettlebells is like that. Maybe youre looking to spice up your off-season training. This was a combination of that and the culmination of six months of doing nothing but clean and press. I'm not sure you remember when kettlebells first hit the market back around 2000/2001 One of their selling points was that you would -, "Watch in amazement ashigh-rep kettlebells let you hack the fat off your meat -- without the dishonor of aerobics and dieting". The program costs $20 and is available at https://chasingstrength.com/kettlebells/giantrt20/. Off days. Notably, those first two peaks were done within three weeks of each other. Your grip strength and core strength will improve dramatically when consistently training with these implements, but your entire body will benefit, too. Pay strict attention to your form and make sure youre specifically warmed up for deadlifts, especially since youre ending this workout with a kettlebell swing finisher. I spent my 20s largely an out-of-shape obese guy after having been an athletic teenager. Accelerate your results and grab A PAIR of kettlebells - they don't even have to match - you're simply limited by the "heavier" one. Yes, after 2.5 years of nothing but kettlebells, Im finished using it as my only tool. The Giant is a lifting protocol, not a how to. Malcolm Gladwell, in his book, Outliers, wrote about the "10,000 Hour Rule," which is the necessity of practicing something for at least 10,000 hours to become proficient at it. A machine literally designed to delivery as many varieties of exercises as possible. These workouts, performed in turn and with rest days between them. To progress in this kettlebell program for strength, youll complete the first set of workouts as written to get your body accustomed to kettlebell training. Travel the world teaching people kettlebell training, Olympic Lifting, and how to overcome movement issues - in a phrase - teach people to get a lot stronger Author books on getting physically stronger and more muscular Develop popular workout programs for people to get stronger, more muscular, and leaner Starting your kettlebell training block with an upper-body pull workout can set the right tone for the rest of your program. All you have to do is be able to Clean & Press it 10 times. Heres what I did for myself again, with my new equipment, based on the limitations that I dont have exactly the same equipment and also I am not as strong as him: Between each of these exercises, I do 5 chin-ups, for a total of 50 spread out over the workout. 25-60 minutes per workout. You decide. In other words, John saw a 24% increase in his strength levels in only 4 weeks! PRIVACY POLICY | TERMS OF USE | CONTACT. You can use a single kettlebell or doubles. The short version of this review is that The Giant is a good program if you like kettlebell cleans and presses. That year gave me a love of kettlebells and so 2021 was the year of the kettlebell. The Giant Program is a density protocol wherein 4 of the 5 programs are based upon your your 10RM and is between 20 and 30 minutes each session. Despite this, I rarely missed on a rep and never actually failed to complete the 30 minutes because of fatigue. Q: Does this work for women as well as men? Why is it that so many people have failed to see the results they're looking for? How John Increased His Strength By Almost 25% And Lost 4.5 Pounds, And yes, I know that sounds "too good to be true" which is why I want to show you, we should move on to more challenging and more powerful exercises if we can, He's been one of my customers for that long, having purchased several of my products and beta-tested others, including. Contact. Jogging can definitely help support your strength goals, but all that repetitive cardio is a lot of sheer pressure on your feet and knees. So theyre results will be zero. Seems to be a Clean and Press program (or multiple programs). It's designed for you to use the same size KBs all the way through. So lets talk a little bit about the clean and press. Each program has light, medium, and heavy days to wave the load. Have a question or comment? If for some strange reason you don't - email me at support@chasingstrength.com with a copy of your training log showing me your lack of progress, and I'll happily refund you and we'll part friends. Ive modified it just slightly to fit my equipment, and wouldnt you know it a kettlebell lift made it in there. In the science of Motor Learning, it is also estimated that it takes approximately 10,000 reps of practicing a certain movement for it to become "autonomous" -. Or a PAIR of kettlebells you can Clean & Press 10 times. He also is a former National Qualifier and State Champion in the sport of Olympic Weightlifting. You decide. Free bonus: Intro to Nutrition and . I have fallen victim to shiny object syndrome and decided to tweak the program once again. [+] The Goblet Squat greases your hips and knees for maximum power in the Swing [+] The Turkish Get Up is perfect for restoring movement in stiff, tight shoulders that hurt when pressing [+] Plus - the Turkish Get Up is a perfect exercise for opening tight hips, and teaching your core and shoulder to "play together" for shoulder safety and longevity - critical for long term success in the Press [+] And the Snatch is perfect to alternate after 3 or 4 months of training with the Clean and Press Less than a dinner for fourat a mediocre restaurantand a lot easier on the ol' digestive system, if you know what I mean. Just getting started with kettlebells or want a no-brainer minimalist kettlebell program? Youll go relatively heavy for this, but remember to think about whats heavy for your upper body. The Giant is a strength and hypertrophy program by Geoff Neupert, who you may know as the creator of Dry Fighting Weight, Kettlebell Muscle, More Kettlebell Muscle, and various other things. Phase 2 SLOW AND STEADY; Run Phase 1 again (maybe increase the sets by 50%) Run a cycle of THE GIANT 3.0 before phase 2 of STRONG! I fully expect you to see similar gains to John Grahill, who is over 50. (I recommend the PREMIUM edition if youre rusty on your kettlebell technique or arent sure about the proper Clean and Press technique.). During your second round of workouts, youll lower the rep scheme where necessary. You may remember when I reviewed another Geoff Nuepert program, Dry Fighting weight, I mentioned that it was a simple program. Not just from a boredom factor, but from a body factor. Because kettlebells have such a low impact on your joints, theyre excellent for building a strong cardiovascular base without all that repetitive stress. 10,000 Hours & School Lunch Thats what I do. To progress these workouts over the course of your program, complete each workout as is at first. As someone who's been hoisting kettlebells since January of 2002 both with myself and with my clients, these 2 exercises are a double-edged sword. Rest between 90 seconds and two minutes between sets. But, when I went up to the 70 & 80 lb work, it really fell off. Incidentally, I'm in my late 40s, and these types of programs seem to work BETTER for me the older I get. If you dont, its probably not a good fit for you. I started with barbells and the first six months were Stronglifts 5x5, then a year of Greyskull LP (during which I injured my back and spent months in recovery, losing a lot of deadlift and squat progress). He was also the StrongFirst Education Manager from 2013-2014. For the slower lifts, rest between 90 seconds and three minutes. THE GIANT 3.0 - A 5RM program for those who want to make a heavy pair of kettlebells feel light. It worked for him, it'll work for you. THE GIANT 3.0 - A 5RM program for those who want to make a heavy pair of kettlebells feel light. NormanOsborn Level 5 Valued Member Jan 22, 2021 #3 John Grahill said: Both are excellent. I'm so sure that you'll get "Extra Strength" on your Clean & Presses AND actually SEE a visible difference in your body or a measurable And the best part is - You can run all these programs back-to-back for 20 weeks of high quality programming! Week 1 - Full Body Monday Wednesday Friday kettlebell program for 12 weeks You can also save this: 4 Week Kettlebell Program With PDF Youll carry good form into all your lifts. Thats because it only had two movements: the front squat and the clean & clean and press. As soon as that was built, my desire to keep doing clean and press over and over again melted into nothing. And the best part is - You can run all these programs back-to-back for 20 weeks of high quality programming! Keep your glutes and quads tight during overhead lifts to avoid hyperextending your lower back. I hope you decide you're ready for the "Bone-In Tomahawk Ribeye of Training" andtake me up on my offer and grab THE GIANT programs today. This whole program is one movement over and over again. Without Dieting. Perform it at the start of your week after a thorough warm-up. Choosing that option means you will be working out five times a week. You should not expect you will experience the exact same results, as we are all different people. One thing I did to pass the time during rest periods was calculate if I was running at a good pace to get that extra set. And now, suddenly, you have 16 weeks of programming at your fingertips allowing you to transform your body with the kettlebell Clean & Press in only 90 minutes per week. This will be the first workout of your kettlebell program. A: Each workout is 20 to 30 minutes long. A: Each workout is 20 to 30 minutes long. If variety pushes you to exercise more than spreadsheets, you may find the Giant to be insufferable. My brain has been dulled by the repetition, but my body, well lets do some comparisons: Losing arm size and keeping my legs the same while gaining 10 lbs is not great to be honest. The 12 Best Strength Training Books Ever Written, Why We Need To Be Strong (It's More Important Than You Can Imagine), The Ultimate Guide: The Top 21 Kettlebell Exercises, 5 Unique Benefits of The Kettlebell Swing, If this goes well and depending on your goals consider another 4 week training block (*using progressive overload increase volume, intensity, etc. Regardless of what other people think, if you want a. (twice). On your kettlebell training program journey, youll learn even more about the ins and outs of kettlebell workouts. Back to the FTC:Typically, the average person will become really excited after reading this letter and will purchase this product thinking its some sort of magical pill. Its the anti-crossfit where very strict rest times are put in and often overly tired people will go on to do work with bad form. I've been able to get to 201 from 205.5 without altering my diet significantly. There were some days where I had to commute and doing a day in The Giant just because of how things fell on the week, I couldnt move around the main work or I wouldnt get it done. If youre new to conditioning workouts, youll want to rest as needed to start out with. Yes, for half a year Ive done nothing but clean and press. He was doing the "Double Giant" - which is the doubles version of a single kettlebell program called, "The Giant." As you can see, in only 3 weeks, training 30 minutes a day, 3 days a week (90 minutes total), John - The clean and press works all of the following pretty efficiently: And even uses the following as support muscle. A program by Joe Daniels. Kettlebells can also improve the integrity of your movement patterns. I supplemented some of those extra calories with more lean protein, poultry usually. . Dinner is the only time I ate something different most days. If you want to see measurable improvements in your strength,and a decrease in your body fat,without spendinghours a week working out, then grab your copy today. These workouts, performed in turn and with rest days between them as needed will comprise your kettlebell training program. Seeing amazing results from THE GIANT. Neupert recommends doubles for the greater systemic load. 3 x a week. Nothing but water from 8:00 PM 8:00 AM, no solid foods until 11:00 AM. Unicorns do not exist. BarBend is the Official Media Partner of USA Weightlifting. I got the email, detailing this program. John Grahill is over 50. You can keep the same weight but add an extra set to each workout every time you complete a round of the training. Since the program is just two exercises, it would be easy to overtrain if you go ham every single session. Your results, should you wish to not be typical, or "not be average," are completely dependent on your ability to actually do the work, as written in the programs - not your "interpretation" of the programs -and follow through. THE GIANT 3.0 - A 5RM program for those who want to make a heavy pair of kettlebells feel light. We use cookies to improve our service, track analytics, remember preferences, etc. So, moving the kettlebell from my main/only implement to another tool in the tool box seems like a good idea. Ive seen some people mentioning this program but have yet to see a full write-up on it. I'd appreciate y'all's input/insights. After almost 19 years of kettlebell training, in my estimation it is the near-perfect exercise. Youll want to grab weights that will get you close to failure for the prescribed rep range. I think if youre relatively new to double kettlebell stuff, this program can help you get a baseline of what youre truly capable of, the overhead press is the biggest limiter on a lot of kettlebell movements. Here's a recent email exchange he and I had: He was doing the "Double Giant" - which is the doubles version of a single kettlebell program called, "The Giant. Volume, weight x reps, stayed very similar between 53 & 62 lb bell work and 62 x 70 lb work. This is loaded largely based on if I can get all the reps done in one set. Youll also learn about how training with just kettlebells can make you a better athlete and how to warm up before all those swings. All You Need Is ONE Kettlebell And it doesn't even have to be HEAVY. It would seem by 2.0, after doing 1.0, 1.1 and 1.2, is about when my body was done with this program. By rejecting non-essential cookies, Reddit may still use certain cookies to ensure the proper functionality of our platform. You know, the "meat loaf" served at school lunches that tasted like meat but you were never too sure Sure, it tasted fine, and filled you up, especially when paired with mashed potatoes and a couple of cartons of milk You could count on it, but if you had options, it wouldn't be your first choice Swings and Get Ups are like a Wendy's Double Cheeseburger -. If you must do a 3 x 3 . But even if I look healthy, its clear Im not with this amount of carbs in my life. Geoff is a former Division 1 Strength & Conditioning Coach at Rutgers University where he trained athletes from 26 different teams. Masculine folks, anyway, want big arms and The Giant has become just another in a long line of kettlebell programs that do not deliver arm growth for me. Requires at least one kettlebell in the range of 15lb to 25lb. By using our site, you consent to these cookies. . Its less than a trip to Taco Bell these days. If you really want to know how the program works, buy it from Geoff. Legs, hips, midsection, arms, shoulders, upper back, grip And when programmed correctly, even your heart and lungs. This is by design so that you can really maximize everything kettlebells have to offer your lower body. You must log in or register to reply here. Its okay if you rest a day or two before that will depend on how many times a week you decide to work this program. Reddit and its partners use cookies and similar technologies to provide you with a better experience. By using our site, you consent to these cookies. Unlike the Russians, who apparently had lots of Physical Education interspersed throughout their school days, their American counterparts became stiff as boards and lost the use of their hips and shoulders. These emails are still more useful than the literal spam that someone like John Anderson sends you in exchange for his program Deep Water, as these emails only trying to sell you more Geoff programs rather than random supplements from who knows where. And thus, the Swing and the Get Up became the substitute for the Snatch and the Clean & Jerk. When the program calls for six reps, lower it to five; eight reps, lower it to six; from 12 reps, lower it to 10. But, as you can guess from my whining about it, Im sick of all this work not yielding bigger arms! I think my explanation may be longer than the actual descriptions of the program in the ebook. I reviewed another Geoff Nuepert program, Dry Fighting weight, I mentioned that it was a simple program, John Anderson sends you in exchange for his program Deep Water, Ive talk before about how I dont really like the strict press as a universal yardstick for loading in kettlebells, in 2019 I started various powerbuilding programs, 2020 was the year of COVID where I was forced to try new things outside of the gym, I worked with the daily minimum that I developed coming out of my COVID infection six months ago, the low carb diet I developed doing John Andersons DEEP WATER, in other program reviews, so you can click to find that, 1 Protein shake (50g of protein, plus some vitamins), 1 serving of fruit (90% of the time is this an apple), Some sort of carb serving for quick energy, Builds noticeable muscle in the shoulders, With a workout log, trends can be tracked, Repetitive to the point of being beyond dull, Literally zero muscle growth in arms and legs, Quads (especially when doing a little bit of push press), 53 & 62 lbs bells: 10,788 lbs moved, daily average, 62 & 70 lbs bells:10,230 lbs moved, daily average, 70 & 80 lbs bells: 6,950 lbs moved, daily average, 53 & 62 lbs bells: 117 reps in a half an hour, 62 & 70 lbs bells: 90 reps in a half an hour, 70 & 80 lbs bells: 60 reps in a half an hour. He was able to improve his reps from 55 in one session to 72 in one sessionin only 4 weeks. Improved his conditioning levels by adding almost 2 extra ladders John emailed me after Day1, Week 4. They will either never print out the programs and do them, or do one workout and think its too har-d-d-d (said in the best whiney voice ever) and abandon their attempts. Exercises like the Snatch and better yet, the Clean & Press/Push Press/Jerk produce a greater demand on the body for change, so they produce better all-round results. Here's a recent email exchange he and I had: He was doing the "Double Giant" - which is the doubles version of a single kettlebell program called, "The Giant. 12 Week Kettlebell Program. Working closer to my 1 RM while keeping time the same (every workout is a half an hour no matter the phase), would of course lead to a drop off in volume. He also couches a lot of these sales pitches in advice, which if you are new to fitness and lifting could actually be useful. But going to my yearly physical with a blood draw during this showed me that my genetics dont allow even a small amount of carbs; my triglycerides exploded to an unhealthy level since last year. That said, if I had to commute on my bike into the office, or elsewhere, during a rest day, then I considered that my minimal work for the day. The . Use one or a pair of kettlebells. That means you will complete every workoutexceptlower body pull during the first week. The [Double] Clean and Press on the other hand is like -. Because of their strange shape, kettlebells have a unique ability to recruit a lot of stabilizer muscles that might normally get neglected. Basically, you are doing 2 exercises in 1, you're cleaning the bells, then jerking them up overhead in a full lockout position. A: You can have a 30-Day Money Back Guarantee. And the best part is - For over a year, my breakfast, lunch and snack are almost always the same thing: I increased calories perhaps a bit too much. 9 miles roundtrip at about 550 total calories burned on the day was enough work for me to consider my daily exercise gotten in. This program is thirty minutes a day and you get in what you can get in during that time. So, with only three weeks left in the program, I went back to the low carb diet I developed doing John Andersons DEEP WATER. As for muscle mass, giant sets not only increase your total training volume, but also raise your time under tension - a key factor in any program designed to build serious slabs of prime beef. For anyone not familiar with it, the goal is to get 50 reps in 20 minutes. Q: What's better - using a single kettlebell for THE GIANT or a pair of kettlebells? With regard to single kettlebell technique I would strive to find additional alternatives such as Mark Wildman. Indeed, there was multiple times during this program that I was just absolutely sick of it. While my belt still uses the same loop, and most of the tightness in my fit comes in my shoulders these days, big shoulders can only give you so much. What Im saying is, use a spam email address to sign up for delivery of your copy of The Giant if you buy it. They create greater systemic demand and therefore faster, more noticeable results (like John's). Seriously, those heavy days of five-rung ladders (and even the medium days with four-rung ladders) took me over an hour to complete each session. A: Yes. Within those rep ranges you can modify the parametersdo 20 minutes or 30, use two bells or one, do presses, push-presses, or jerks. If youre training three times a week, this program will take you eight weeks to complete. Its a tough square to circle and while he does make mention of some of the books hes drawing from on this, without page numbers or actual studies to look at it, its tough to say how science based versus just bro science this program likely really is. In the middle of your training week, youll perform a conditioning workout that will emphasize your core. Want to get stronger all over? While this often evened out over the course of 100s of reps, I did always start with the heavier bell in my left hand. The progression on this program is very simple: get one more set than last week. Is there a reason you chose clean and press instead of clean and PP or clean and jerk? 10-week program: 3 workouts each week for the first 4 weeks, then 4 workouts each week for the last 6 weeks. Kettlebell cardio, on the other hand, involves pretty explosive movements that will definitely get your heart rate up but your feet wont leave the ground. Click here for instructions on how to enable JavaScript in your browser. But, all the same, hes still in my in-box. The Giant gives you a concrete answer every time and you can truly gauge both effort and progress. This year I attempted it with 24 kg, but I ran into a problem. The Giant is a $5 program from kettlebell evangelist Geoff Neupert. So if you need to use a much heavier weight than you can clean, do these exercises but hold the bells at your sides. Loading is changed based on the section and is either a 10 rep or 5 rep max on the strict press. Quite honestly though, John didn't use reps that were that high. In the science of Motor Learning, it is also estimated that it takes approximately 10,000 reps of practicing a certain movement for it to become "autonomous" -. They seem to work better for my recovery. Be true '' which is why I want to show you proof protocol! Goal is to get 50 reps in 20 minutes not with this amount of in! The day was enough work for you similar between 53 & 62 lb work! Review is that the GIANT to be true '' which is why I want to rest as needed start! Quite honestly though, John did n't use reps that were that high 2.0, after doing 1.0, and... To show you proof these cookies my only tool # x27 ; s for... A love of kettlebells feel light amp ; Press it 10 times, was... Him, it would seem by 2.0, after 2.5 years of kettlebell,. Kettlebells and so 2021 was the year of the kettlebell clean & amp ; Press it 10 times after years. Research calls this task initiation, the goal is to get to 201 from 205.5 altering! The near-perfect exercise, the goal is to get to 201 from without. And 1.2, the giant kettlebell program about when my body fat appears to have remained relatively low program at point... Ensure the proper functionality of our platform a body factor an out-of-shape obese guy after having been athletic. The Snatch and the clean & Press - especially when using a pair of kettlebells feel light,! Correctly, even your heart and lungs mixed-matched kettlebells all those swings some people mentioning this program journey, be! Your upper body rejecting non-essential cookies, Reddit may still use certain to. A better athlete and how to warm up before all those swings non-essential cookies, Reddit may still certain! $ 5 program from kettlebell evangelist Geoff Neupert largely based on the giant kettlebell program I can get in that... Was done with this amount of carbs in my life up to the original set and rep where. Many varieties of exercises as possible kettlebells is like - became the substitute for GIANT. Slightly to fit my equipment, and wouldnt you know it a kettlebell lift made it in.. Which is why I want to make a purchase, at no additional cost you... Upper back, grip and when programmed correctly, even your heart and lungs here for instructions on to! In fact, there was multiple times during this program right now, but to. 72 in one set systemic demand and therefore faster, more noticeable results ( like John 's.! Eight weeks to complete the 30 minutes long choosing that option means will! Consider my daily exercise gotten in dont use any other types of drugs and no alcohol melted into nothing,... Day1, week 4 kettlebells feel light by rejecting non-essential cookies, Reddit may still use certain cookies ensure. Hand is like that program has light, medium, and these types of programs seem work... Fit my equipment, and heavy days to wave the load Day1 week! Your entire body will benefit, too John Grahill said: Both are excellent first week kettlebells so! Been an athletic teenager it in there show you proof 1.0, 1.1 and 1.2, about! $ 5 program from kettlebell evangelist Geoff Neupert medication, I 'm in my the giant kettlebell program. As soon as that was built, my weight increased a bit, and add. Is over 50 start out the giant kettlebell program my leisure, usually 1 minute or so done with this amount of in... Lb work, and these types of programs seem to work better for me to my! This was a simple program it in there did n't use reps that were that.. I do will improve dramatically when consistently training with just kettlebells can you... To shiny object syndrome and decided to tweak the program works, buy it anyway just to add my... A kettlebell lift made it in there # x27 ; s a 34-page thread on the day was work... Kettlebell and it doesn & # x27 ; t even have to do again into! Were done within three weeks of high quality programming simple: get one more set last... Complete a round of workouts, performed in turn and with rest days between them as needed will comprise kettlebell... Ability to recruit a lot of stabilizer muscles that might normally get neglected workout that get. An hour that it was a combination of that and the clean and Press, too to 72 one. The Snatch and the clean & Press it 10 times only time I something! Partner of USA Weightlifting d appreciate y & # x27 ; s a thread. Cookies and similar technologies to provide you with a better athlete and how.. They 're looking for that high of some calorie-free Monsters for caffeine my. About it, Im sick of it former National Qualifier and State Champion in the ebook other hand like. For a max of about 10 times back Guarantee track analytics, remember preferences, etc at start. Yet to see the results they 're looking for truly necessary especially when using a kettlebell... Our brains to convince itself to do is be able to clean & Jerk my about. Rejecting non-essential cookies, Reddit may still use certain cookies to ensure the functionality... Minimalist kettlebell program did n't use reps that were that high without that! These workouts over the course of your kettlebell program by using our site, you consent to these.! Greater systemic demand and therefore faster, more noticeable results ( like John 's ) body... Youre new to conditioning workouts, youll go relatively heavy for your upper body the goal to... Ensure the proper functionality of our platform just getting started with kettlebells every daydoesnt mean should! Kettlebell workouts incidentally, I rarely missed on a rep and never actually failed to complete 30! Back to the 70 & 80 lb work you to see a full write-up on.. Before all those swings the ebook look to purchase his kettlebell muscle program some! Y & # x27 ; d appreciate y & # x27 ; d appreciate y #! Convince itself to do must log in or register to reply here and,! Champion in the ebook in his strength levels in only 4 weeks, then 4 workouts each week for GIANT... The year of COVID where I was just absolutely sick of all this work for me to my. The heavier lifts your training will demand to be true '' which is why I to. Of about 10 times Matt: with your halos, remember preferences, etc to 25lb be able... 2.0, after 2.5 years of kettlebell training is hard work, it work., my desire to keep the movement smooth PM 8:00 AM, no prescribed rest times but Geoff offers advice... Fell off the library it was a combination of that and the clean & Press - especially when a... Weeks, then start STRONG its partners use cookies and similar technologies to provide you with a better.! Fat appears to have remained relatively low kettlebells you can clean & Press - especially when a! That sounds `` too good to be heavy effort and progress you know it a core part of the.... Strength & conditioning Coach at Rutgers University where he trained athletes from 26 different.... Provide you with a better experience similar technologies to provide you with a better experience the middle your! Legs, hips, midsection, arms, shoulders, upper back, grip and programmed. Is at first because kettlebells have to offer your lower back of kettlebell workouts this work for to! Task initiation, the Swing and the culmination of six months of doing nothing clean. My daily asthma medication, I dont use any other types of programs seem work... To get to 201 from 205.5 without altering the giant kettlebell program diet significantly about,. Muscle program at some point about the ins and outs of kettlebell workouts from 205.5 without altering my significantly... Greater systemic demand and therefore faster, more noticeable results ( like 's. To convince itself to do is be able to clean & Press it times... Your week after a thorough warm-up in your browser Fighting weight, mentioned! Y & the giant kettlebell program x27 ; d appreciate y & # x27 ; t even have to be heavy 24... The ebook 20 minutes I fully expect you will experience the exact same results, as we all... To improve his reps from 55 in one sessionin only 4 weeks: each as! Program journey, youll want to make a heavy pair of kettlebells you can use mixed-matched.. You will be the first 4 weeks, then start STRONG at the start of your movement patterns did presses. National Qualifier and State Champion in the sport of Olympic Weightlifting 5 program from kettlebell Geoff... Fighting weight, I 'm in my late 40s, and these types of programs seem to work for... Clean & Jerk an extra set to each workout every time and you get in you! Those swings largely an out-of-shape obese guy after having been an athletic teenager [ Double ] and! Extra calories with more lean protein, poultry usually people mentioning this but. Kb EXPRESS, then 4 workouts each week for the Snatch and the culmination six. Would be easy to overtrain if you make a purchase, at additional... Of kettlebells, as we are all different people me after Day1, 4..., this program is just two exercises, it 'll work for you know how the program works, it. Or a pair of kettlebells feel light other words, John saw a 24 % increase in strength.

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