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Kettlebell Kettlebell STRONG (Neupert)

Too light for double front squats?
You know, I think I’m just missing cleans. Love cleans. High volume pressing does give me minor niggles in my shoulders.

I stumbled upon BTB in KB express ultra. Dbl cleans only. Paired with getups, because I absolutely love getups ( standard grip with a pause, heavy, light bottoms up, light bottoms up with a beer can on the bell ( bit of a novelty but combines two of my favourite things ), I think it’s something I’d like a lot.

I always do prying squat warmups, so I could just add a few sets to get my squat fix.
 
Finishing off a 2 week shutdown at work today. Has played havoc on my training, but my plan is to skip to the end of phase 1 with dbl squats, as I’m quite confident I can do 3 sets of 10 ( final week ), and I will do them to finish it off , then I’ll go back and finish phase 2 C&P with my 2x24’s. Shoulder is feeling good, and I have strategies to keep my shoulder happy when doing lots of pressing. I will do Mon Fri, just to give my shoulder more rest, and do some kind of conditioning on Wed.

I enjoy the ballistics more than the grinds I think.
 
I did the last workout of phase 1 with dbl FSL yesterday.

This morning I picked up where I left off phase 2 C&P. W20 which is sets of 5 lol, Bit rusty, and push pressed the first two sets, but after that pressed with no shoulder issues whatsoever.

I definitely prefer ballistics!
 
Quick C&P question.

Can you over power the clean ?

I feel like when I put too much power into it, I catch the bells high, which can tighten up my neck, and just feels a bit wrong. When this happens, I consciously put a bit less power in the clean, and catch them lower, just above waist height. It feels much more efficient when I catch them lower, and no cranky neck.
 
@Halfakneecap It sounds like a video would be nice here. My shoulder, upper trap or neck do next to nothing during a clean because I have my elbow fixed against my abdomen. I think the instructors will be able to assist you a lot better provided they have something visual to go by. Also, the thought of clean a pair of bells of my 4-5RM just below my waist line sounds awfully painful and dangerous to other areas of the body.
 
It’s just above my waist where I catch them, not below. Just above belly button. It just feels better than when I really push the bells high, and then they kind of flip into the rack with a bit of a thud. No wrist banging or anything.
 
Hello!
I just ran Phase 1 of Strong! using double 45s with Clean and Push Press. Having just re-tested and obtained 4 Cleans and MP I feel I could do 4 C & PP with 55s. Should I stay the course and finish Phase 2 or would it be better to go as heavy as possible using the 55s?
Thanks!
 
Hello!
I just ran Phase 1 of Strong! using double 45s with Clean and Push Press. Having just re-tested and obtained 4 Cleans and MP I feel I could do 4 C & PP with 55s. Should I stay the course and finish Phase 2 or would it be better to go as heavy as possible using the 55s?
Thanks!
Personally Id go heavier for a bit and then switch back to the lighter bells ans run it with strict press. I think you can learn a lot doing the heavier cleans for a bIt.
Or perhaps onto the Giant.
 
Hello!
I just ran Phase 1 of Strong! using double 45s with Clean and Push Press. Having just re-tested and obtained 4 Cleans and MP I feel I could do 4 C & PP with 55s. Should I stay the course and finish Phase 2 or would it be better to go as heavy as possible using the 55s?
Thanks!
Phase 2 is challenging but worth it. I prefer low rep heavy, but there are a lot of positives to higher reps.
 
Hello!
I just ran Phase 1 of Strong! using double 45s with Clean and Push Press. Having just re-tested and obtained 4 Cleans and MP I feel I could do 4 C & PP with 55s. Should I stay the course and finish Phase 2 or would it be better to go as heavy as possible using the 55s?
Thanks!
You can do that.. or just use your current size bells and shift to ph2 and then retest your c and pp with 55s again after ph2
 
I just bought Kettlebell Strong, with the 10 year anniversary PDF.

I understand there is a 6-week foundation program, followed by a hypertrophy program with a Short version and a Slow and Steady version. Where can I find Slow and Steady in the PDF? It doesn't come up when I do a search.

Don't get me wrong , the PDF is densely packed with a lot of great material.
 
I just bought Kettlebell Strong, with the 10 year anniversary PDF.

I understand there is a 6-week foundation program, followed by a hypertrophy program with a Short version and a Slow and Steady version. Where can I find Slow and Steady in the PDF? It doesn't come up when I do a search.

Don't get me wrong , the PDF is densely packed with a lot of great material.
It’s on pages 79-80 in the version I got with Geoff’s legacy collection sale. I don’t know if the tenth anniversary edition has different page numbers. It’s in “The ‘Strong’ Program” section.
 
It’s on pages 79-80 in the version I got with Geoff’s legacy collection sale. I don’t know if the tenth anniversary edition has different page numbers. It’s in “The ‘Strong’ Program” section.

I had a brain ^*#%. I didn't realize there are 2 PDFs - the bonus one and the manual, which I just now downloaded.

Thanks!
 
So if someone wants to keep running through STRONG! And the GIANT from 24kg’s to 48kg’s, is there a need to break from DC&P and DC&PP during that journey from an overuse injury point of view? Or is there any kind of exercises that need to be added to prevent overuse injury?

I’m 41 yo, 6’4” @206lbs. I’ve just hit a year of consistently training. It’s all been with @Geoff Neupert programs, and 90% of its just been the DC&P with an active negative. Last year was with THE GIANT and currently I’m running STRONG! Phase 1 w/ 24’s and in 3 weeks I’ll begin Phase 2 SLOW AND STEADY. The transformation not only aesthetically but also in how I feel has been incredible! I would like to run STRONG! and THE GIANT until I can complete with double 48’s and just use cycles of with DC&PP as needed moving into heavier bells.

To meet this long term goal and NOT get an overuse type injury do I need to add anything exercise wise (like rows, snatches, pull ups, direct ab work, etc) or programming wise (like a single bell program or calisthenics such as EASY MUSCLE Schedule C?). I do 3 sets of 5 Goblet Squats with a medium weight as part of my warm-up to maintain the pattern. Just wondering if I should do anything else.

Has anyone here stayed on these programs on a long term focus like this? If so, any advice/insights would be great!

Thank you!
 
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So if someone wants to keep running through STRONG! And the GIANT from 24kg’s to 48kg’s, is there a need to break from DC&P and DC&PP during that journey from an overuse injury point of view? Or is there any kind of exercises that need to be added to prevent overuse injury?

I’m 41 yo, 6’4” @206lbs. I’ve just hit a year of consistently training. It’s all been with @Geoff Neupert programs, and 90% of its just been the DC&P with an active negative. Last year was with THE GIANT and currently I’m running STRONG! Phase 1 w/ 24’s and in 3 weeks I’ll begin Phase 2 SLOW AND STEADY. The transformation not only aesthetically but also in how I feel has been incredible! I would like to run STRONG! and THE GIANT until I can complete with double 48’s and just use cycles of with DC&PP as needed moving into heavier bells.

To meet this long term goal and NOT get an overuse type injury do I need to add anything exercise wise (like rows, snatches, pull ups, direct ab work, etc) or programming wise (like a single bell program or calisthenics such as EASY MUSCLE Schedule C?). I do 3 sets of 5 Goblet Squats with a medium weight as part of my warm-up to maintain the pattern. Just wondering if I should do anything else.

Has anyone here stayed on these programs on a long term focus like this? If so, any advice/insights would be great!

Thank you!
Congratulations! I have been doing dbl C&P for just over a year now, first Giant 3.0 and then Strong phase 1 and just getting through phase 2 ( 2x24 ). I have had some shoulder issues, minor really, bit I had to pause and work on some tightness in my left shoulder. While I was fixing that, I did Strong phase 1 dbl kb squats.

Now I’m finishing off phase 2 C&P. I do 2 x a week now. It’s a big jump in volume. Worth it though


You might find a month long break between is good for you. My intention when I finish phase 2 is to do try A&A with heavy dbl cleans, to give my shoulders a break.

Currently trying Q&D 2 x a week as well as Strong for conditioning and think a solid 6 week block of just Q&Dnwould be great to break things up.
 
So if someone wants to keep running through STRONG! And the GIANT from 24kg’s to 48kg’s, is there a need to break from DC&P and DC&PP during that journey from an overuse injury point of view? Or is there any kind of exercises that need to be added to prevent overuse injury?

I’m 41 yo, 6’4” @206lbs. I’ve just hit a year of consistently training. It’s all been with @Geoff Neupert programs, and 90% of its just been the DC&P with an active negative. Last year was with THE GIANT and currently I’m running STRONG! Phase 1 w/ 24’s and in 3 weeks I’ll begin Phase 2 SLOW AND STEADY. The transformation not only aesthetically but also in how I feel has been incredible! I would like to run STRONG! and THE GIANT until I can complete with double 48’s and just use cycles of with DC&PP as needed moving into heavier bells.

To meet this long term goal and NOT get an overuse type injury do I need to add anything exercise wise (like rows, snatches, pull ups, direct ab work, etc) or programming wise (like a single bell program or calisthenics such as EASY MUSCLE Schedule C?). I do 3 sets of 5 Goblet Squats with a medium weight as part of my warm-up to maintain the pattern. Just wondering if I should do anything else.

Has anyone here stayed on these programs on a long term focus like this? If so, any advice/insights would be great!

Thank you!
As to your last paragraph I had been on a steady diet of C+P (push presses done at times too) with kettlebells for several years. In the past few months I've ventured off in a completely different direction training wise (haven't touched a kettlebell in quite a while now) but I plan a return this spring.

I found the clean and press was a movement I could do that didn't aggravate the dings and dents I have from years of training "abuses" in that they didn't aggravate my shoulders (kettlebells and dumbbells that is), didn't annoy my knees and wrists, etc.

I'm not a competitive lifter, couldn't care less as a matter of fact (but I respect those that do). I was just looking for an exercise protocol that would deliver many fitness benefits and discovered the ROP and subsequently Geoff's programs focusing on a combination of cleans with an overhead movement and reaped many benefits. Now I'm certainly no fitness model but I gained some muscle in the shoulders and got my resting pulse into the 40s.

As to things like pullups and other movements I can say this. I was able to maintain most of my pulllup ability for a long time focusing on programs like "Strong " and "The Giant" without adding them into the mix.

Trust his process.
 
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