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Kettlebell More Kettlebell Muscle

YourArsenal23

Level 1 Valued Member
Hi Everyone, I'm a long time lurker first time poster. I wanted to share my experience with More Kettlebell Muscle by Geoff Neupert, specifically the Up and Over program.

A little background on me, I've been using kettlebells since my early twenty's and working them into my workout's ever since. I remember watching Pavel's Enter the Kettlebell religiously as well as Geoff's technique videos in the early youtube days. I've always kept myself in relatively good shape with lifting/kettlebell work, cycling, and playing hockey. Fast forward to now I'm 35 and at the beginning of the year I realized I wasn't taking my training seriously. I was doing "workouts" instead of committing to Programs.

I was reintroduced to Geoff's programming and bought a few books from his site and started to read through and plan what would be my first go to. After reading praises on More Kettlebell Muscle I decided to start there as the goals aligned with where I wanted to be (lose weight and build muscle). I started to do some double kettlebell work last year and purchased Kettlebell Strong and started watching the videos to learn every move.

The Up and Over stuck out to me, so I started there. I can clean, press and snatch double 20kg's pretty comfortably, but for the Up and Over I decided to drop down to 16's and do the program as chains. As I type this out I'm in the middle of week 9 and this program is really good. I've noticed my conditioning has gotten way better and I'm feeling a lot stronger. I definitely stripped away a lot of the stubborn stomach fat and my core is getting solid. I was concerned in the beginning because some of those days were 10 mins workouts and thought I wasn't getting enough. But I stuck with it knowing that it's all part of the program and progress will come.

The first few weeks I started as a caloric neutral or slightly deficit and still was seeing some changes. In the later part of the program I really started to hone in my diet and basing my diet off the nutrition information Geoff lays out in the beginning of MKM and some cues from Kettlebell Burn Reloaded. Its been working, I'm down around 8lbs, definitely tightened up in my stomach and legs. But over all my conditioning has improved greatly. Day 1 of Up and Over feels like a sunny oasis then day 2 and 3 come with snatches, presses, and squats and just turn things up another level.

Overall, I'm glad I stuck with this and I'm looking forward to diving into all the all programs. After this I'm going to take a couple weeks off and do some cycling and single kettlebell work then dive into The Wolf. Any tips, pointers/info regarding MKM or any other Geoff programs would be appreciated!

Thanks for reading!
 

Kev

Level 6 Valued Member
I’m doing shoulder smoker. Only one week in. I intend to do that and a couple more up until winter (which is end of October in Scotland) and then it’s the giant through the cold dark months. Check out the giant if you haven’t already. Excellent work by the way.
 

Gypsyplumber

Level 6 Valued Member
Hi Everyone, I'm a long time lurker first time poster. I wanted to share my experience with More Kettlebell Muscle by Geoff Neupert, specifically the Up and Over program.

A little background on me, I've been using kettlebells since my early twenty's and working them into my workout's ever since. I remember watching Pavel's Enter the Kettlebell religiously as well as Geoff's technique videos in the early youtube days. I've always kept myself in relatively good shape with lifting/kettlebell work, cycling, and playing hockey. Fast forward to now I'm 35 and at the beginning of the year I realized I wasn't taking my training seriously. I was doing "workouts" instead of committing to Programs.

I was reintroduced to Geoff's programming and bought a few books from his site and started to read through and plan what would be my first go to. After reading praises on More Kettlebell Muscle I decided to start there as the goals aligned with where I wanted to be (lose weight and build muscle). I started to do some double kettlebell work last year and purchased Kettlebell Strong and started watching the videos to learn every move.

The Up and Over stuck out to me, so I started there. I can clean, press and snatch double 20kg's pretty comfortably, but for the Up and Over I decided to drop down to 16's and do the program as chains. As I type this out I'm in the middle of week 9 and this program is really good. I've noticed my conditioning has gotten way better and I'm feeling a lot stronger. I definitely stripped away a lot of the stubborn stomach fat and my core is getting solid. I was concerned in the beginning because some of those days were 10 mins workouts and thought I wasn't getting enough. But I stuck with it knowing that it's all part of the program and progress will come.

The first few weeks I started as a caloric neutral or slightly deficit and still was seeing some changes. In the later part of the program I really started to hone in my diet and basing my diet off the nutrition information Geoff lays out in the beginning of MKM and some cues from Kettlebell Burn Reloaded. Its been working, I'm down around 8lbs, definitely tightened up in my stomach and legs. But over all my conditioning has improved greatly. Day 1 of Up and Over feels like a sunny oasis then day 2 and 3 come with snatches, presses, and squats and just turn things up another level.

Overall, I'm glad I stuck with this and I'm looking forward to diving into all the all programs. After this I'm going to take a couple weeks off and do some cycling and single kettlebell work then dive into The Wolf. Any tips, pointers/info regarding MKM or any other Geoff programs would be appreciated!

Thanks for reading!
The wolf is going to kick your butt in a good way lol. Make sure to take your rest days.
 

YourArsenal23

Level 1 Valued Member
You're doing great..

The upper back attack and lucky 13 are some of my faves from that collection that go under the radar but deliver
These both look great. I like that the Lucky 13 mixes in Alt Lunges and See Saw Press.

I’m doing shoulder smoker. Only one week in. I intend to do that and a couple more up until winter (which is end of October in Scotland) and then it’s the giant through the cold dark months. Check out the giant if you haven’t already. Excellent work by the way.
Appreciate it! How are you liking the Shoulder Smoker? I purchased The Giant and King-Sized killer, I was thinking about running one of those in the late winter/early spring here. Looks like those will help build strength and help keep off that winter weight.
 

Kev

Level 6 Valued Member
These both look great. I like that the Lucky 13 mixes in Alt Lunges and See Saw Press.


Appreciate it! How are you liking the Shoulder Smoker? I purchased The Giant and King-Sized killer, I was thinking about running one of those in the late winter/early spring here. Looks like those will help build strength and help keep off that winter weight.
I’m running it with weird shoulder pain caused by judo but for some reason I can still do kettlebells and ring dips and pull-ups. I just can’t lie on my side in bed. It’s only the first 2 sessions I have under my belt. Tomorrow is the “hard” day but I’m still only on 3 sets so I’m not that intimidated by it however I know it’s going to be a killer when the sets climb and the rests shrink.
 

MarkSch

Level 6 Valued Member
Great job, @YourArsenal23 !
I've come to realize that Mr. Nuepert's programs are always humbling. The weights for a strict session as written always end up lighter than I initially think, yet still kick my butt.
 

YourArsenal23

Level 1 Valued Member
I’m running it with weird shoulder pain caused by judo but for some reason I can still do kettlebells and ring dips and pull-ups. I just can’t lie on my side in bed. It’s only the first 2 sessions I have under my belt. Tomorrow is the “hard” day but I’m still only on 3 sets so I’m not that intimidated by it however I know it’s going to be a killer when the sets climb and the rests shrink.
That Day 3 with the Clean/Press into Front Squats followed by Snatches and Push presses looks like a fun time...
 
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Kev

Level 6 Valued Member
That Day 3 with the Clean/Press into Front Squats followed by Snatches and Push presses looks like a fun time...
My sentiments exactly. I’ve done complexes for years and years and luckily cleans, presses and push presses, for some reason my brain interprets these as “rest moves”. Believe it or not.
 

YourArsenal23

Level 1 Valued Member
My sentiments exactly. I’ve done complexes for years and years and luckily cleans, presses and push presses, for some reason my brain interprets these as “rest moves”. Believe it or not.
Interesting, for me it's the ballistic moves that are rest moves. I quickly realized if there's a Front Squat in the mix it's not going to be easy, especially not in a chain.
 

YourArsenal23

Level 1 Valued Member
Great job, @YourArsenal23 !
I've come to realize that Mr. Nuepert's programs are always humbling. The weights for a strict session as written always end up lighter than I initially think, yet still kick my butt.
Exactly! Especially on those first weeks with the sets are low and the rest times are longer. I quickly found out that it's like that for a reason.
 

Kev

Level 6 Valued Member
Interesting, for me it's the ballistic moves that are rest moves. I quickly realized if there's a Front Squat in the mix it's not going to be easy, especially not in a chain.
Got a hernia in my bellybutton so I’m easing back into front squats. Squats are the only thing that makes it feel weird. I was big into barbell squats years ago. I’ve had to change how I breathe and brace and all that jazz for doing squats.
 
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