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The Stiff-Legged Kettlebell Swing For Maximum Isolation

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Kettlebell Gear

Everything you need to be an awesome and efficient girevik (kettlebell lifter). Workout timer Rep counter T-shirts Pro shorts
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The Best Push-up

If you asked me “What is the best push-up to do for the most bang for your buck?” I’d tell you the bottoms-up tricep push-up is it. It’s great for…
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Overhead Squat Progression

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Kettlebell Zombie Arm—Beginner Tip For Cleans and Swings

Does your arm behave like a zombie when you’re cleaning or swinging a single kettlebell? It might prevent you from maintaining a good posture. Do you feel awkward swinging the other…
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What defines a sumo squat?

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Thoracic, Thorax, Chest, Rotation, Extension and More Goodness

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20 positions to watch TV and work on mobility

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The Overhead Bottoms-up Squat

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My Kettlebell Story (and some other $h!t like heart attacks, knee ops, herniated disc etc.)

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Thoracic Extension and/or Rotation Provides More Range for Snatch and Clean

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Roses and Babies 96—A HARDCORE WOD

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What is Efficiency in CrossFit or Kettlebell Sport?

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Floor or Bench Press, Who Cares Where Your Hands Are Positioned!

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How to Do Burpees for Beginners

Don’t Do Another Burpee EVER AGAIN … until you know how to execute them correctly! In this article, I’ll cover: how to assess yourself or your clients for burpees how…
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CrossFitters Move Forward!?

Time to stop brainlessly following along peeps. I see so many people always commenting negative stuff or trolling when they see something they’ve not seen before, can’t do, or don’t…
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World Kettlebell Video 2—The Gorilla Blackback Workout

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Gorilla Blackback Workout

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Taking drugs and PED’s may get you to your goals faster

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Should You Spend $600 On Orthotics?

Got foot problems? Fallen arches? Got problems with overpronation? Or perhaps oversupination? I’m not going to tell you some magic fairy tale, nor act like I know it all. What I…
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Debbie Stevens “I don’t do barbells and dumbbells”

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Full Body Kettlebell Workout

Our full body kettlebell workout is for beginners, intermediate, and advanced. The workout can be done with one kettlebell and two hands, one kettlebell and one hand, or two kettlebells.
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Kronos Workout Shoulders Core And Legs

This is KRONOS, Kronos works the shoulders, thoracic, and legs. One kettlebell required. FIRST PART Bent-over dead row Bent-over dead row and rotate Deadlift (hip hinge) Perform the sequence 5 times…
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Supergirl Ava Morris Just 8 Years Of Age

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Running VS Cycling: Is it Better to Run or Ride a Bike?

Keeping on top of fitness trends means looking into how to best train your body given your surroundings and equipment available to you. Everyone can stop what they’re doing to…
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The Most Powerful Kettlebell Snatch In Existence

If you want to work on your power, you have to include this snatch in your training! Behold, the open palm kettlebell snatch.   Let’s have a quick look at…
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A Kick-Ass Lower-body Kettlebell Workout

This is a kick-ass lower body kettlebell workout that’s not for the faint of heart. First, let me start by saying that the overhead reverse lunge is not a beginners…
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Training For The Shoulders, Thoracic, And Hips

If you’ve been following Cavemantraining for a while, you know by now that there is a difference between working out and training. It’s time for a training session. “Know why you…
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Quick Kettlebell Cardio Workout Advanced

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The 3 Most Important Steps To Getting In Shape Almost Instantly

Getting in shape doesn’t need to take a long time, and it can be easier than people think. The key to success is recognizing the way that the human body…
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3 Of The Best BJJ Conditioning Exercises

Yes, there is nothing better than joining classes, drilling, and sparring. But outside of that, you work on your weaknesses, whether that is strength, cardio, flexibility, power, or endurance.
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Kettlebells For Fighters And CrossFitters

Let’s face it, kettlebells are great for everyone! This particular exercise is especially great for fighters and crossfitters to improve explosive power in the legs. You’re working only one leg…
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Kettlebell Clean Secret Technique To Prevent Injury

This secret technique is not a secret anymore because I’m actually going to share this awesome technique for beginners with you. This technique will improve your training and chance of…
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Simple Kettlebell Cardio Workout

As the name implies, it’s a simple kettlebell cardio workout with just 5 exercises and easy to remember rep counts. I know you want this quick, so here it is:…
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6 Functional Strength Training Exercises

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10 Functional Fitness Workouts

Here on Cavemantraining we’re big on functional fitness workouts. Workouts that include compound exercises, multi-joint movements, those that prepare you for daily tasks at work, in sport, or at home.…
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Simple Kettlebell Workout

A super simple kettlebell workout that hits full-body, performed with one kettlebell, just 5 reps for each kettlebell exercise, performed one after the other with rest after each round. Perform…
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ZATANNA—A Full-body Kettlebell Complex

5 x around the body (L) 5 x around the body (R) 5 x overhead press 5 x front squat 5 x Russian swing 4 x single arm overhead press…
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Armory Workout—Turn Yourself Into a Lethal Weapon

This is an EMOM workout, every minute on the minute you start your task. Works like this: First minute complete: 4 x squat dead curl and press 4 single arm swings…
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Kettlebell Workout For Females: Bums And Tums

Workout: Bums And Tums Target: Mainly lower-body Weight: One kettlebell light to medium Circuit A 10 x Russian swings 5 x front squats 4 x overhead reverse lunge (L) 4 x…
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Caveman Kettlebells Silverback Workout

I designed this 20-minute WOD in 2016 with low reps, medium weight, and a short time frame so that you can complete this workout going from one exercise into the…
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Kettlebell Kim or Kettlebell Vixen?

No matter what you want to call this super tough vixen of a lady, this months Caveman Athlete Of The Month does things you and I can only dream of. This martial arts lady knows how to swing bells and kick our arses both at the same time.
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2 Tips For Workout Pain Prevention And Relief

For decades I’ve been training and working out while remaining free of major injuries. I attribute this to two things that I’m going to share with you so that you…
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10 kettlebell tips for beginners

10 kettlebell tips for beginners that help lay a solid foundation to build upon. learn to squat deadlift learn to perform the assisted clean learn proper hand insertion train barefoot…
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The Man of Steel Workout

This workout is to be performed super slow, as slow as possible with the heaviest weight possible, all while maintaining good form & technique during the full range of motion.  …
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The only real fat and weight loss tip you’ll ever need

The only real fat and weight loss tip you’ll ever need simple no-nonsense info. The rest is only money making. Drink and eat what you need not what you want.…
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Portable Water Filter UNPAID Review. A Caveman In Nepal Episode 11

You can buy the Katadyn Befree Water Filter With Hydrapak 0.6L Collapsible Flask on Amazon here.
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On the mountain with kettlebell—Got a heart attack!

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Don’t bloody waste your life, set a goal, get a kettlebell…

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The Enormous Alkaline Diet Benefits For Fat Loss

Examining The Enormous Alkaline Diet Benefits For Fat Loss In all likelihood, you’ve looked down at your belly at some point or another and have been unimpressed with the sight.…
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Overhead Squat Mobility

Let’s chat about overhead squat mobility. Having good squat depth and a good overhead lockout is da bomb. It’s almost as cool as doing muscle-ups.   No matter what people…
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Discovering Giveroy Sport after a hip replacement—71 and Badass with a capital B

Hear the words Caveman Athlete of the Month and you’ll think tough, strong, endurance, you think BADASS. So what does a French, 71 years old, retired, and married woman with 3…
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Caveman Stretching Routine

The one stretching routine you should be doing that covers your whole body and gives you mobility for performance in CrossFit, Kettlebells, and Brazilian Jiu-Jitsu. One of the first things…
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What is Cavemantraining?

Watch the video to get answers to questions like: What is Cavemantraining? Do we put our parents in old-homes (nursing homes) or do they put themselves there? Why should you…
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Freeze Your Snowballs NSFW

Last weekend we’ve been training for our adventure in Nepal, got a bit of fun footage. Warning NSFW (hopefully I blurred all bits correctly). This Monday we’ll be going up…
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Spartan Warrior for Crossfitters

This is the barbell version of our online kettlebell competition Spartan Warrior. Start in the racked position Start your timer Lower the barbell into a hang Clean immediately Jerk Keep…
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Workout Mulhacén

This awesome workout is named after the mountain we’ll be doing a lot of our training on this year. It’s the highest mountain in Spain (mainland). The workout is as…
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A Caveman in Nepal—a world’s first.

Hi guys, come and be part of our epic 130km adventure in Nepal. We’re going to be the first to ever bring kettlebells up Mt Everest. Check the video and…
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BBKB10-4—as in barbell and kettlebell equals okay!

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The Best Upper-body Workout

If you could only do four exercises for the upper-body, then this would be the best upper-body workout. This workout hits the front and rear delts, the lats and upper…
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Isolating the Triceps—Don’t Push!

Want better results with your tricep push-ups? Read this article and put it to the test, see if those three heads (that we all like to see bulging big) grow.
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Kettlebells Saved Kettlebell Kandy’s Life

“I think everyone should be free to be comfortable. I was never comfortable carrying extra weight. I got tired, I couldn’t shop just anywhere, and I felt like nothing ever…
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Doctor/Physio: “Don’t work with kettlebells!”

Below is an actual conversation I had with someone. “Thanks Taco I have just purchased your books. Looking forward to giving them a read. Quick question – my physio said…
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How to enter kettlebell sport?

Quick intro to getting started with kettlebell sport. How to work your way up to Kettlebell Sport? What to do with my kettlebell? I need a goal to work towards.…
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Fourforty WOD

This is Fourforty WOD. 3 tasks, 2 AMRAP, and 1 FOR TIME. Complete and post online. A video of the workout can be unlocked further below.   Your First Task…
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Anyone can do it! Justin lost 80lbs

“I felt like I had to, because I was afraid of what my future would be like”   About 7 years ago I weighed 250 lbs. I had very little…
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Your Respect Could Be Killing Elderly

This topic is going to be controversial, I ask you to forgot what you’ve been taught, just for 10 minutes while reading this, open your mind, because… what if we…
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The Kettlebell Dead Clean Tutorial

The dead clean tutorial to end all tutorials. If you’ve watched the intro video to the kettlebell dead clean and are here to unlock the 4:30 long detailed video, or…
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What is physical fitness?

Physical fitness is a state of health and well-being, the ability to perform aspects of sports, occupations and daily activities. Achieved through proper nutrition, moderate-vigorous physical exercise, and sufficient rest.…
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Two Teens Beat A Caveman—13 And 16 Years Old

Adam Tonkin’s kettlebell sport journey started a year and a half ago. “I like to play on my Xbox One, and enjoy playing FIFA with my friends but feel my…
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FIVE UNBROKEN—an endurance workout

Five Unbroken requires one kettlebell, nice and heavy, but just right so you can complete the full five minutes of all 4 tasks. The rules are: One kettlebell for all…
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WOD Titus—just 19 minutes… easy

  5 minutes of half snatch Unlimited switches Unbroken 2 minutes rest 2 x kettlebell combo: clean & jerk, hang clean and press 4 x crossfit burpees 8 minutes AMRAP…
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Ultimate Kettlebell Combo

This is the Ultimate Kettlebell Combo, not to be confused with WBKC—world’s best kettlebell combo… AKA Ultimate Kettlebell Complex The UKC is as following: Deadlift (squat) Hang clean (squat) Swing…
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Colossus WOD—turn yourself into a steel machine

Colossus WOD is simple, but don’t confuse that with easy. This WODs main component is the UKC (Ultimate Kettlebell Combo).   Turn yourself into a steel machine     6…
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Drax The Chipper—AIW (another insane WOD)

Once in a while you need to do an insane WOD, this is it! 100 Jumping Jacks 050 Tricep Push-ups 100 Hang Clean Jerks 050 CrossFit Burpees 100 Swings 050…
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WOD CT 20.2 One AMRAP + One FOR TIME

Today’s workout goes from swinging to snatching, from squatting to pressing. Increasing duration with scheduled rest, ending with a task for time. The first task consists of: 8 single arm…
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Prevent Kettlebell Bobbing

Bobbing: make a quick, short movement up and down. —creates friction within the palms! causes blisters…   One of the important things we teach in our online kettlebell courses to prevent…
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Bloody Cave

This was pre “A Caveman in Nepal” but relevant to our upcoming adventure.
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A Caveman in Nepal

14 April 2018 The first vlog entry is that of some light training. I carried up our backpack with camera equipment plus a 16kg kettlebell. Anna and I also shot some…
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Squat DEADLIFT—Deadlift Squat Style

There are those who’ll say: “A deadlift is a deadlift.” They’re wrong!   If you’re coming from the ol’skool gym, bodybuilding, etc. you’ll be more familiar with the conventional, and…
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WOD CT10.4—With Heavy Deadlifts

This workout consists of three tasks, first one is for strength, heavy deadlifts, swings, and presses. The second task is medium weight working on explosiveness and plyometrics, double kettlebell clean and…
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Warming up for CrossFit

If I walk to the box and am already warm, I normally start this warm-up routine (links to above video) right away. If I did not walk, I would first do…
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WOD CT10.3—FUUUAAARRRK!!

Let me tell you something, you’re not tough unless you completed a long cycle. A kettlebell long cycle is only 10 minutes, but the longest 10 minutes of your life!…
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Are You Up For A Challenge?

We picked 5 of our toughest challenges, can you complete one? Pick one, complete it, and post your results!   The HULK Test 28 Day KB Swing Challenge 100 WBKC…
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WOD CT10.2—a serious challenge

This WOD is for those wanting a serious challenge! Your first task is 10 minutes for endurance, break the set and none of your reps count. Rest for 4 minutes,…
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How to score AMRAP workouts

Scoring AMRAP workouts appropriately is super important in competitive exercise. Use the following formulas when calculating your score for AMRAP workouts published on Cavemantraining, or elsewhere.   I’ve been programming,…
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If you want to earn respect, you have to respect yourself first.

If you sit on your ass all day, you’re wasting away. Exercise is no longer just to look good. Exercise is a requirement for every living being. We no longer have to hunt for our food or maintain the land. We no longer have to …
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WOD Featuring The Overhead Deadlift: Controversial

To tell you the truth, I expected no less. I posted, and it stirred the pot. A while ago I started doing overhead squat deadlifts, and they’re awesome, today I…
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Why do competition kettlebells feel heavier?

If you have access to competition kettlebells and classic kettlebells (cast iron) you might have noticed that a 32kg competition kettlebell feels heavier than a 32kg classic kettlebell, why is…
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We’ve committed! It’s going to happen.

World’s first kettlebells are going to be on Mt Everest this year. Watch this space.
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50+ Woman Breaks Two World Records—Never give up!

I’m just an old lady that loves to lift. I also raise rabbits and work full time as an accountant, so I keep pretty busy. “She was a working overweight…
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The HULK Test—Can you smash it?

The HULK Test is an incredibly well designed workout, used to help release your inner beast!   The test is as following: 1 minute of strict presses with double kettlebells…
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RLC—the follow up to CLC—a Hardcore WOD

This is RLC, the follow up to CLC, both hardcore WODs. These two can be done in the same week, with a day or two rest in between. This one…
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CLC—a hardcore workout

This is CLC, Cycle Long Cycle. If you’re new to the kettlebell world, Long Cycle (LC) is clean and jerk. In our case we’re also adding some cycling, the Assault…
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SIMPLE BUT EFFECTIVE—a kettlebell workout

This workout is simple but effective, simple as in it only involves the hang clean, press, lunge, and jumping jack. Effective as in it works the lower-body, upper-body, and your…
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The Juggernaut WOD—mercilessly destructive and unstoppable

This WOD will destroy you, then it will build you up, do it frequently and it will turn you into a Juggernaut. Your First Task Dead to overhead (two heavy…
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Heavy Kettlebell Workout

DUO BRUTUS—a brute of a heavy workout A brute of a workout that leaves you laying on the ground wondering “what just happened?“. On this page: full workout, exercises, movement…
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Snatchery 2.0 WOD

I’m not one to boast, but several people told me that this was one of the best-programmed workouts yet. But don’t take anyone’s word, find out for yourself!   This…
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Thorax Workout—Injury Proof Yourself

This workout is unlike others posted, it’s a workout everyone needs to incorporate at least once a week. I’m talking MMA fighters, BJJ fighters, kettlebell enthusiasts, crossfitters, and fitness enthusiasts.…
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Kettlebell Swing Squat Style Explained

The kettlebell swing squat style, misunderstood by many, wrongfully shunned by plenty. Let me tell you straight up, those that say that the squat style kettlebell swing is bad, and…
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How Many Calories Do You Burn with Kettlebell Swings?

I’ve written this article for Personal Trainers London, and you can find it here, or read the updated version below.   How many calories do you burn with kettlebell swings?…
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Bad Workout, Got Hurt! Did You Read The Label?

Not that I’m a big fan of medicine, but if you have to take some, you check the label first, right? Making sure it’s the right medicine, and right for…
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Kettlebell Exercises to Include in Your WODs (39 videos, 120+ minutes)

Following is an incredible resource of different kettlebell exercises, and kettlebell combos, that you can include in your WODs, or home workouts. 39 videos of short exercise clips, some longer…
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Form And Technique First, AMRAP And Weight Last

If you get injured in a WOD, is it the trainers fault? Want to stay injury free? ☑ What is the difference between group and personal training? Want to progress faster…
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Sneaky Anna—Intense WOD

I named this intense cardio workout Sneaky Anna, as she was supposed to set the timer for 16, but she added an extra 4 minutes. So, now it’s a 20-minute WOD,…
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NY Resolution? STFU And Put Your Ass On The Line!

You might have had a few champagnes and blurted the words “I’m going to quit smoking”, or “I’m going to lose 20 pounds!”. Your friends gave you a good pad…
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Interview With A Real Caveman

If there is anything I could get across to help people improve their lives, it would be a couple of things: 1) lies destroy your life, no matter what you…
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365 Embrace The Suck!

Last day of the year, so it had to be special. Embrace the suck, deal with it! This workout is probably insane to most. You gotta be a special type…
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Bench Press Depth – How deep? What’s Full ROM?

This article is about chest pressing, in particular flat back bench pressing and bench press depth.   How deep should you go on the flat bench press? Should you go…
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Holiday or Not: Hardcore Endurance WOD Three Point Five

It’s the holiday season! Do of course you still workout?! Or will you take the excuse to do nothing? I’ve put this WOD together to be brutal, to show those…
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GS Kettlebell Snatch

How to go heavier, and get more reps out with the 10 minute kettlebell sport snatch where only 1 hand change is allowed. The king of kettlebell exercises, the snatch,…
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How CrossFit Changed My Life

Not too long ago, I was slaving through the corporate grind, overweight, eating poorly, not going to the gym, stressed beyond all belief… And was flat out miserable.   I…
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Women Who Lift, 90+ Kettlebell Exercises, And 7 Motivational Quotes

You’re a woman that lifts! You lift heavy shit, awesome.   Even though we’re called Cavemantraining, it does not mean we’re only for men!   And to prove it, we…
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Hot Damn! Hells No! That’s not a Clean! Youtube Crap

Allow me to open and expand your mind. I’ll tread carefully, I promise. You see all these YouTube videos, and scrolling through the comments you’ll find: “That’s not a clean”…
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5 Tips How to Fight Sarcopenia

Sarcopenia is a condition known as muscle loss. It mostly affects people who have passed their fifties, and it can decrease life expectancy and quality. The peak muscle mass is…
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Cause and Effect, A Fix For Your Problems

Hypertrophy Cause: working out/muscle damage Effect: muscle growth Atrophy Cause: inactivity Effect: muscle loss Fatigue Cause: over training Effect: fatigued, tired, muscle soreness, frequent illness, disturbed sleep and alterations in…
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What weight kettlebell should I start with?

Let’s say you’re limited to buying one kettlebell, you want to make sure you buy the right kettlebell. How do you decide what kettlebell weight to choose?
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Hire a coach! Get a trainer! Don’t be a doofus.

New to the world of kettlebell training, or just new to the whole world of exercise, and working out? Asking for information to educate yourself?   You’ve been told to:…
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3 Killer Kettlebell Workouts “Greatness lives on the edge of destruction!”

Can you complete any of these 3 killer kettlebell workouts? Check it out, choose one, complete it, and post below. Run towards your fears ….face fear fast. Robin Sharma
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90+ Kettlebell Exercises and Combos For Your CrossFit WODs

There are over 90 kettlebell exercises demonstrated in the video below, they can be included in CrossFit for strength WODs, endurance WODs, mobility WODs, cardio WODs, etc. Watch the video…
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Kettlebells And Back Hyper-extension: Back Breaking

The topic of hyper-extension of the back during kettlebell training comes up frequently, especially with beginners. It’s completely understandable.     Let’s clear something up right away, first of all,…
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Why You Should Include Racked Deadlifts In WODs

Racked deadlifts might sound weird, maybe even impossible, especially when you’re thinking barbell. But, we’re talking kettlebells here. I’m going to tell you why including this exercise in your WODs,…
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Heavy WOD: DUO BRUTUS—a brute of a workout

This is DUO BRUTUS, a heavy kettlebell WOD. A brute of a workout that leaves you dead on the ground at the end.   Your first task is with a…
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CrossFit Exercise Translation Tool

Not sure what all these exercise names mean in CrossFit? Let me help you out:   CrossFit Exercise Translation CrossFit The Real World Air Squat Bodyweight Squat Thruster Squat Thruster…
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BELL BASTARD: A Not So Nice Kettlebell Ladder

A not so nice kettlebell ladder: clean, squat, and snatch Kettlebell WOD: BELL BASTARD   This workout comes with basic details (this page), two videos explaining the workout, a printable…
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WOD TACO44

I named this WOD very creatively: Taco44. Because it’s my 44th birthday today, I hope you share my pain and sweat today. Share your results below or on Facebook. 44…
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Can You Guess The Exercise?

I’m a programmer, analyst, and coach. Hold your horses Mary, I didn’t say Kettlebell Sport Coach, I can be a coach instead of a trainer if I choose to. And…
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Bent Press by Arthur Saxon, Eugen Sandow, …

The bent press is an exercise made popular by strongmen and strongwomen such as Eugen Sandow, Arthur Saxon, and Louis Cyr in the 19th century. Unfortunately the exercise is no longer…
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90+ Kettlebell Exercises and Combos For BJJ And MMA

There are over 90 kettlebell exercises demonstrated in the video below, they can be included in your MMA or BJJ, strength training, endurance training, mobility training, cardio training, etc. Of course…
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Exercise / Movement Explained in 15+ Simple Dot Points

Exercise slash movement explained in 15+ simple dots points, covering just the start and/or end position of the exercise. A press brings an object from chest proximity to overhead. A…
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76 Years Of Age. Still Snatching 162 Reps. 32kg Chin-up…

76 years of age, survived five heart attacks, now he chin-ups 32kg, strict presses 2 x 24kg, and probably out trains your lazy husband. Read the full story on Cavemantraining.com
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WOD Barbell + Kettlebell + Calisthenics: DOSMIO

This WOD is called DOSMIO, as in ¡Dios mío!, or “oh my god!”, but with Dos instead of Dios, because the reps are two. Two in Spanish is Dos. Reps…
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Gi BJJ Comp Training

Just spoke to a good buddy of mine who is entering a Gi BJJ comp after gaining some kilos, he asked what he could do with kettlebells to be more…
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Pull-ups, Got Problems With Lat Activation? Do This Drill

If you’re a trainer, working to progress your clients to pull-ups, and keep finding that: You get them to do chin-ups But can’t get them to wide grip pull-ups You…
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THE BIG FOUR: Kettlebell Strength Workout

If you’re looking for a kettlebell strength workout where your muscles feel like they’re gonna pop at the end, this is it! Four simple but extremely effective kettlebell exercises: press,…
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Why Crossfitters Hate Kettlebells

You might or might not know, I’m a CrossFit and kettlebell trainer. I use both the barbell and kettlebell. But at the right times, for the right reasons, and most…
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Unilateral Strength Workout With Kettlebells

This unilateral strength workout with kettlebells focusses on the upper-body, it leaves no muscle unworked! Hits all the deltoids, obliques, chest, and back muscles.   The workout is as follows:…
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Strong, Safe, Mobile Shoulders With Kettlebells

“Shoulders have been torn out from boxing as a amateur. What is the best way l can get my arms, shoulders strong with a kettlebell to keep them from popping…
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What Happens During a Kettlebell Swing?

Ever wondered what exactly happens during a kettlebell swing? What muscles do what, and why? Following is the analyses of a double arm kettlebell swing with an insert.   From…
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Kettlebell Workout HPMAXJERK1.0

If you’re looking for a well designed kettlebell workout with an objective, provides some fun, and leaves you feeling awesome all over, this is it! The kettlebell workout HPMAXJERK is…
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Kettlebells! Where Do YOU Belong?

So, you’re into kettlebells, you like training with them, you’ve been on your own for a while, but now you’re looking to belong. You’re looking to give yourself a title,…
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WOD Arnie Version II

Today’s WOD is a modified version of the CrossFit Arnie Hero WOD, the original: 21 Turkish Get-Ups, Right Arm 50 American Kettlebell Swings 21 Overhead Squats, Left Arm 50 American…
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Training For Overhead Mobility and Strength

My wife recently entered a CrossFit competition and she required some training to work on some weaknesses, and improve mobility. Following is what I put together for her. This training…
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Kettlebell Grips

When you’re used to training with the barbell, the grip is pretty plain, at most it is a variation of 2 to 3 common grips, with the kettlebell there are…
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CrossFit Has Got the Burpee All Wrong

Even if you’re a Crossfitter, love CrossFit, are a CrossFit Judge, and have a CrossFit qualification, you can still disagree with some of the naming. One would assume that’s okay!?…
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Difference Between a Sprawl, Burpee and CrossFit Burpee

A burpee is going from standing position into plank position, and back up. The burpee exercise is named in the 1930s by American physiologist Royal H. Burpee. What is a sprawl?…
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Kettlebell Challenge: 30 Min. Alt. Half Snatch Marathon

This kettlebell challenge is simple but tough, and can also be used as a WOD. Simple as in it’s one exercise with a switch swing, tough as in, you’re not allowed…
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Why Forward Lunging With Weight Can Be Dangerous

Forward Lunging in Place With Weight  Shearing forces push in one direction at the top, and the opposite direction at the bottom, causing shearing deformation.  Breaking down the forward lunge…
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Jeff Kettlebell Bot—with double T

It’s important to keep an open mind when it comes to training and self-care. It’s easy to fall into a trap of one methodology, meanwhile another may have the answers…
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Kettlebell WOD — TWOFOURSIX

This kettlebell WOD has three tasks, two six minute AMRAP and one 12 round task for time. The first AMRAP is chosen to also warm-up a bit better for what’s…
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The American Kettlebell Swing, Should You Do It?

This is not a “I’m holier than thou” article, this article asks the right question about the American Kettlebell Swing, “should you do it?”. Greg Glassman’s quote featured below, can be…
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Squat Definition – What is a Squat?

Ever wondered when is a movement a squat, and when is it not? Have you ever seen the squat truly defined to where there are no questions about it?  …
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KETTLEBELL WOD SANGRE 1.4

One incredible WOD consisting of four tasks! The first task is: CrossFit Burpees 4 Min. AMRAP The second task is a kettlebell combo: Alternating kneeling press 6 Min. AMRAP The…
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46 Yrs, Kettlebells and How I Lost 20kg

Hey, my name is Chris, I’m from Germany and 46 years of age. I was a sporty guy during my younger years, always outside on my bike or roller blades, I…
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The Best Kettlebell Swing—F Everything Else!

If you’re interested in the kettlebell swing, watch this video! It’s the one and only video you need to watch to understand how to perform the kettlebell swing. I guarantee it.
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From Zero to Kettlebell Superhero in 4 Weeks

Read the book in your own time and become a kettlebell enthusiast, or take the online course and become PRO trainer. Perhaps you gave up on kettlebell training because you…
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Extended or Flexed Arms During the Kettlebell Swing?

If you read my book or completed the Cavemantraining online kettlebell course, you will have noticed that I recommend to keep the arms straight/extended during the kettlebell swing. This is…
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Why the Open Palm Clean and Snatch Is So Great

At the start of this year we posted 24 Unconventional Exercises You Didn’t Know, it featured some great stuff, but two of the exercises that stood out were the Open…
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Five Most Common Kettlebell Mistakes in CrossFit

Fix these five common kettlebell mistakes, increase your efficiency, prevent pain, and finish your WODs faster! Snatch Incorrect hand insert, broken wrist, and/or banging. During the top phase of the…
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Kettlebell Clean Instructions for Crossfitters

The video above demonstrates the kettlebell swing clean (hip hinge) in slow-mo and different angles. Below are step by step photos. Please share and like. Buy the book to learn how…
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Kettlebell Clean and Jerk

Above is a video of Taco Fleur performing the double kettlebell clean and jerk. There is front view, side view, slow-mo and zoom in. Enjoy.
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NOTDONEYET2.0 Kettlebell WOD for Those Who Like Punishment

Here’s the workout for Sunday 8th of October 2017, it’s an amazing combination of exercises, 2 AMRAP and one TASK FOR TIME.   20 MIN AMRAP 10 Clean and Strict…
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Kettlebell Back Hyperextensions—Yes! Possible. Yes! Good

Ask most people “Can you do back extensions with the kettlebell?” and they’ll more than likely tell you “No”. Lucky for you, I don’t take “no” for an answer easily…
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The Steel Mace Shoulder Mobility Myth

One of the most common misstatements I hear is: “Steel Mace 360’s and 10 to 2’s improve shoulder mobility.”     I would argue that it improves Flexibility which is…
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How to Convert the CrossFit BB Snatch to Kettlebell Snatch

Believe it or not, there are many different ways to snatch with a kettlebell. The most common one is swing style, but let’s see what’s more suitable for a CrossFitter…
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Kettlebells Are Too Heavy for CrossFitters

Maybe you’re experiencing problems due to constant wrist hyperextension from working with the barbell, racking, pressing etc. Working with kettlebells properly can avoid some of these issues, good hand insertion,…
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What Are Pine Pollen?

Pine Pollen – The Best Superfood You’re Not Eating If you’re taking crappy bodybuilding supplements like pre-works, cheap protein powders, or fat burners, you should take the time to read…
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Did CrossFit Make Kettlebells Popular?

CrossFit is huge, it’s a brand that turns in over $4 billion in annual revenue, and with over 14,000 gyms across the world the impact of CrossFit can’t be overlooked.…
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Movement Standards for WBKC

A post shared by Cavemantraining (@realcavemantraining) on Oct 2, 2017 at 11:02pm PDT Download the PDF for the Worlds Best Kettlebell Combo. Movement Standard for CrossFit and KB Comps: Squat…
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Movement Standards for Hang Clean

A post shared by Cavemantraining (@realcavemantraining) on Oct 2, 2017 at 10:53pm PDT Movement Standard for CrossFit and KB Comps: Down Squat Base below the knee line Arm straight Up…
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What Is a Full-Body Lock-Out Movement Standard?

If you’ve seen the requirement for a full-body lock-out and wondered what it is, following explains the standard and how to judge it. Arm(s) straight overhead Elbows fully extended (to…
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Movement Standard for Overhead Reverse Lunge

A post shared by Cavemantraining (@realcavemantraining) on Oct 2, 2017 at 10:56pm PDT   Movement Standard for CrossFit and KB Comps: Down Knee touching the ground Knee behind the hips…
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Filthy Fifty Kettlebell WOD

  FILTHY FIFTY WOD The WOD consists out of the following four tasks, complete all FOR TIME: 50 Overhead Reverse Lunges (alternating) 1=1 50 Kettlebell Crush Push-ups 50 Alternating Hang…
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The Worlds Best Kettlebell Combo Challenge AKA WBKC Challenge

The challenge is extremely simple! Perform 100 reps of the best kettlebell combo in the world FOR TIME, film it, post it on Facebook, YouTube, or Instagram, tag with @Cavemantraining…
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Kettlebell Crush Push-up

If you want to add an amazing kettlebell exercise to your training that challenges the triceps, pectorals and core stability, have a look at the Kettlebell Crush Push-up! I love…
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My Training Plan

Hi, my name is Taco Fleur, owner of Cavemantraining.com, kettlebelltraining.education, kettlebell.community and the highly popular Cavemantraining Youtube channel. Several people asked me recently what my training consisted of, it took…
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Stay Savage: Leo Urquides

You might remember a time growing up where your parents told you to be yourself. And we did. We wore funny clothes, we colored outside the lines…. we simply just…
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Worlds Best Kettlebell Combo

This is by far the worlds best kettlebell combo you’ll come across, it consists of two highly effective exercises, namely the squat thruster and the king of kettlebell exercises the…
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The Incredible Sots Press

One of the most incredible kettlebell exercises you can do for strength, flexibility and mobility in one. Every CrossFit box should incorporate this exercise in their mobility sessions. Before you…
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ADVANCED KETTLEBELL WOD: MUK SIXSIX 300

Two AMRAPs and one task for time. First 6 minute AMRAP consists of: 3 x WBKC (details here or download PDF) 1 x Alternating Sots Press   Second 6 minute AMRAP…
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Why Kettlebells Are Epic…

OuRevolution Training submitted the following on our “Why Are Kettlebells Epic?” video. Kettlebells have given me consistent goals to strive for, that are different from “conventional” lifting goals. Not long…
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The Kettlebell Half Snatch

I love any type of snatching, seriously I do. I love barbell snatching, I love dumbbell snatching, but most of all I love kettlebell snatches, the double kettlebell half snatch…
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Kettlebell WOD: The Deadly SIXFOURFOUR EIGHTY

This weeks Kettlebell WOD is called The Deadly SIXFOURFOUR EIGHTY. Three short AMRAPs and 1 task FOR TIME, all in one session. The workout comes with a video (see above)…
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Kettlebells For Hypertrophy!?

HYPERTROPHY: the enlargement of an organ or tissue from the increase in the size of its cells.   Kettlebells For Hypertrophy!? Is It Possible?   Yes it’s possible, but you have…
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Kettlebell Beach Workout

4 pulling and 1 pushing exercise, the hang clean, half snatch, chin-up and pull-up are all pulling exercises. If you want more pulling you can turn the snatch into a…
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Soul Kettlebells

I made this video because I believe there is Soul in kettlebell training! There is rhythm, passion, creativity, fluidity, precision, energy, intensity, kettlebell training is an art. Join the Cavemantraining…
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Kettlebell WOD ‘LASSUS’

You know how you get that red faced look, sweating like you just turned the shower on and weak in the knees after a good WOD? Well, now you can…
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Kettlebell Workout NEMESIS

One workout with specific parts that focus on strength, isometrics, power, flexibility, plyometrics, cardio and more.   Weight: First two workouts heavy, third is medium, fourth and last is light…
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Pull up Training – Sky Is the Limit

When it comes to pull-up training there are so many different variations out there that the sky is the limit. With an exploration on the bar, one can come up…
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Kettlebell broken wrist grip

A correct kettlebell grip is one of the main things to focus on when you start kettlebell training. You have to get it right, take some time away from everyone…
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Criticism on My Exercise Form & Technique Hurts

When we’re being told that we can do something better, more efficient or safer, our initial reaction is usually that of hurt feelings, followed by anger. It’s just human nature.…
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Kettlebell Workout “More, Not Less” For CrossFit, MMA and BJJ

Kettlebell workout for CrossFit, BJJ and MMA, this workout is the bomb, it ticks all the boxes: explosive, strength, cardio, tough, simple but effective, two kettlebells and working through all…
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Maurizio Tangari​: Victory Loves Preparation and the NEW HydroCore

I moved to San Diego in 2013 after having been an owner of a bed and breakfast in my home town of Vieste in Italy. My wife whom I met…
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Kettlebells For Complete Beginners—First Day

Welcome to one of the most important and fundamental tutorials for kettlebell beginners. This is the first thing you should learn, the first thing you should teach. Everything you do…
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How to Deadlift Properly in Five Steps

When people talk about the “big three” gym lifts, they’re talking about the bench press, the barbell squat, and, the barbell deadlift. In terms of sheer power and brute force,…
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Are You a Slave to Your Weakness?

“You have been a slave to your weakness for a long time. Swing your axe and cut the chains. Only then will you be free.”   Playing football was my…
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BJJ Kettlebell Workout—Or Anyone That Needs Explosiveness

There are a lot of things to think about when you want to perform at your best for BJJ or MMA, Explosiveness and Cardio are two of them, in fact,…
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BJJ Strength And Conditioning: Hips, Ankles, Knees, Shoulders + Core

The following flexibility and strength routine/flow is great to work on the hips, core, legs, ankles, knees and shoulders, I’ve been using it since 2010 for my BJJ Strength and…
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The One Thing People Don’t Strengthen nor Care About—and How You Should

There is this one thing the majority of people don’t pay attention to, don’t train and/or completely neglect, but it’s such an important thing, it’s the base for everything… Have…
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Form Follows Function

Without patting myself on the back too hard, I would say I’m in pretty good shape. I wouldn’t consider myself a model of human perfection by any means (by fitness…
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When to Take Your Training up a Notch?

Weight training is more than just objective, one-size-fits-all numbers on a scale or figures on weights. We all have different goals, and different subjective reasons, for what we do. So,…
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The Bent Press

The Bent Press is an exercise everyone should be incorporating in their training, it’s awesome for so many things. Thoracic mobility Flexibility Core strength Shoulder mobility Shoulder strength Improved posture…
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BJJ WOD for Crossfitters

I have quite a few routines I use for my Brazilian Jiu-Jitsu Strength & Conditioning and this is one of them, it’s for strength, cardio, explosiveness, and rotation (flexibility). 2 x…
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Kettlebell Movement Flow

Kettlebell Movement Flow is our new baby and is all about moving, letting the kettlebell flow where it wants to go, follow the kettlebell. It’s about bringing the kettlebell to…
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Why Does This Man Do 100 Burpees Each Day of the Year?

Meet our Caveman Athlete of the month August, Russell Burpee Man Godwin, the personal trainer located on the Costa del Sol that does 100 burpees—different variations—each day of the year,…
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Shoulders—Don’t Wait till You Have a Problem

As a physiotherapist I get to see a ton of patients that come in with shoulder problems. The number one profile I see with this; a late 30s, early 40s…
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Find Yours…

I’ve been training most my life, I’ve trained hundreds if not nearly over a thousand people in many different countries, but the one thing I see that I need, the…
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The Caveman Diet—Like Nature Intended

The Caveman Diet… as natural as possible, like nature intended.   When it comes to diets, everyone has an opinion and big companies try and make money off it by…
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How Much of a Cave(wo)man Are You? The 7 Cavemantraining Principles

If you believe in the 7 Cavemantraining principles and train like a Caveman, then you might be a modern-day Caveman! Check the list below and see how much of a…
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Steel Mace Training: A World of Rotation

What you have to understand about swinging a Steel Mace is that it’s more than just what goes on above the chest. I find that a lot of newcomers to…
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Kettlebell Lunge Windmill for Thoracic Mobility and more

The kettlebell lunge windmill is one of my favourite exercise to use at the end of a hard workout. Major benefits Thoracic mobility Thoracic rotation Shoulder stability Shoulder strength Core…
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Is Rowing Your Route to Fitness?

Some of the best ways to stay fit and burn calories is to work as many muscle groups and joints as possible. The most efficient ways to burn calories is…
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Strength and Mobility with Kettlebells

Strength and Mobility with kettlebells, one tool, several goals met. The following workout I put together to meet several goals in one, have a go at it and post below.…
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How to understand your CrossFit friends on Facebook

If you got some fit buddies on Facebook, especially CrossFitters, then some of their fb lingo might go straight past you, we’re here to help with that through the following…
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4 Muscle Building Kettlebell Exercises

I won’t leave you in suspense, the four awesome kettlebell muscle mass building exercises I chose for this article are: Racked Reverse Lunges Single Arm Chest Press Bent-over Row Single…
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The Things They Don’t Tell You About Lunges

Lunging is considered something so simple, there is no book to be written or read about it, keep your knees above your ankles and that’s it! Wrong, this is exactly…
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The REAL Reason You Should Squeeze Your Glutes

This article will be interesting for trainers and people that squat, especially if you experience lower-back pain or want to lift more weight with your weighted squat. Apart from a…
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Translation Guide for Personal Trainers

If you’ve been in the personal training game for a while you will have heard all of these excuses before, over and over, by now you’re able to spot them…
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Could This Be the Secret to Caveman Fitness?

You can train like a caveman and eat like a caveman but if you drink like a fish you might not experience the fitness gains you deserve. Over the last…
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The CrossFit Kettlebell Snatch by James Hobart

They say … “if you point out it’s wrong, then explain what’s wrong with it” how right they are, it just takes so much time to do, especially when they…
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Motivational Fitness Quotes

We got some great photos and motivational fitness quotes on Cavemantraining, most of them feature real people, ‘real people’ as in we did not hire models for them, they’re either…
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15 Minute Kettlebell Fat Blaster

I designed this 15 minute full-body kettlebell fat blaster because Eric Walmsley and I been talking for a while on Facebook, he told me about his bicep tear and struggles…
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The Basics—Beginner Kettlebell Workout

This is a basic kettlebell workout that includes 3 of the best exercises for beginners. Goblet Squat Single Arm Swing (both sides) Front Press (both sides) You perform 5 reps…
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Motivational Kettlebell Quote: IF IT DOESN’T CHALLENGE YOU…

IF IT DOESN’T CHALLENGE YOU. IT WON’T CHANGE YOU. You’re free to use these motivational photos as you please, you can download the high res version by clicking on the…
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The Big ROI—Best 3 KB Exercises

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Eric Leija Workout + Caveman Athlete of July 2017

I was born and raised in the heart of Texas, Austin. Raised by two Mexican immigrants in a big family. I grew up with a really cool big brother who…
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List of all kettlebell exercises

Following is a complete list of all kettlebell exercises we put together over time, some of the exercises are linked to a video, kettlebell workout or article for more information.
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Training On a Ketogenic Diet: Can You Build Muscle Without Carbs?

If you’re like me and have done even a casual search for information about ketogenic diets before, you have probably come across an assortment of information that seems biased, inconclusive,…
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Why Are Kettlebells Epic for You?

  Kettlebells are epic because one incredible versatile tool allows you to do anything you can image when it comes to training—anything if you have the knowledge. You can challenge any…
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WOD: HSPU Jerk and Snatch

If you’re looking for a “laying on the floor dying in a puddle of sweat and feeling great” type of WOD, this is it! Warm-up EMOM 1 to 2 minutes…
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10+ Tips For Kettlebell Jerks

Kettlebell Jerks are awesome! It’s a full body exercise and depending on how many you do unbroken it will even have a great cardio effect. Jerks are great on their…
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Run Like a Caveman

“Where is your science to back all this up?” I can hear it already, well, stuff science, science is what got us in this mess. Science can be twisted to…
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Four Steps to FORZA—Shawn Powers

  THE MIND OF A CHAMPION   Understand that everyday you are in a competition against the person you were yesterday. Understand that failure will happen. it’s inevitable for any…
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Underground Strength Gym

He Is Best Who Is Trained In The Severest School ~Thucydides Gym name: Underground Strength Gym Owner full name: Zach Even – Esh Author of The Encyclopedia of Underground Strength…
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How to Build Sculptured Abs Like a Spartan

When Gerard Butler showed up with washboard abs for the 2006 movie 300, the media went crazy. What was his secret? How did he get into great shape with abs…
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Kettlebell Swing—Squat Style

Last week I posed the question “What is wrong with this kettlebell swing?“, this week I will show you what was wrong. If you got the answer right, great! If you…
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Dear Wife, Sorry, What’s Your Age Again?

Dear Wife, Sorry, What’s Your Age Again? Sometimes I feel pretty silly not knowing the age of my wife, my father, my son or even my own. I wonder if…
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Kettlebell Sport—All the Questions You’ve Been Afraid to Ask

I love kettlebell sport, I love watching it, I know the people that compete are absolute beasts, they lift those heavy bells hundreds of times within a period of 10…
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Are You Including Pulling in Your Training?

When you talk about basic exercise movements, most people will think squat, deadlift, push-up, press, and pulling usually takes the back seat. Pulling is the one movement that is least…
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More Biceps and Triceps with S&C Coach Kirsten

Squat Cable Curls This is an alternative to the KB Squat Curl. If you don’t have access to kettlebells but have a high/low pulley to hand, this is the option…
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Some People Chose Not to Listen to Coaches/Trainers

Does eating candy rot your teeth today? Does smoking cigarettes give you cancer right away? Does crossing the highway always get you killed? The answer is no for first two,…
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Full-body Kettlebell Workout One Four Six WOD—amazingfreakin workout

Sometimes you got one of these amazing combinations that you just don’t care what the objective is, who cares what muscles it works! But that aside, this one works your…
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How to Spot and Correct a Common Chin-Up Deficiency

There is a common deficiency I see with some of my athletes during the chin-up. Even though I know they’re strong, I know that they have the upper arm strength, but some seem…
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You’re Doing It Wrong Because Pavel Said So.

I just love it when the hardline followers of some particular style of exercise come out of nowhere to tell the rest of the world they’re doing it wrong, and their way is the ONLY way. I got this lovely comment on my youtube channel from Phil Sheppard (who’s obviously a kettlebell expert)…
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The Galley Slave WOD

This core workout consists of several tasks FOR TIME. Start with 100 jumping jacks, then perform 12 rounds of 3 exercises for 3 reps, they are: 3 x front squat…
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What Is Wrong with This Kettlebell Swing?

Watch the video above, then comment below what you think is wrong before unlocking the answer and information (more than 800+ words, well worth the read!) below. Alternatively you can…
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Being Too Old Is Just an Excuse!

Being Too Old Is Just an Excuse! No I’m not being too harsh at all. Not being able to bend down and tie your shoe laces is not something that is predefined for every human being that grows older and neither is not being able to hip hinge and touch the ground with your hands.
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10+ Kettlebell Clean Variations

Here is a video with over 10 kettlebell clean variations, this is great to include in your workouts or just to use for transitioning to things like the press, push…
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The Kettlebell Hang Press with George Corso

The Kettlebell Hang Press has become one of my favorite hybrid exercises to play with.  I started with them last year and I have been using them ever since!  I played…
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Why the Burpee Deadlift Is the Best Deadlift to Do—and Trescientos Workout

Fact: Did you know the real burpee is just a plank to standing, no push-up, no jump, no nothing added? Yup, it’s true, go and do your research. The CrossFit Burpee is with tricep push-up and jump. The most common burpee is a jump burpee.
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Cavemantraining T-shirts Promo

20% off any order of two items or more Shirts with: Rik Brown Kelly Manzone Kirsten Tulloch Henk Bakker And the original Cavemantraining T-shirts. Run Time: May 15th – May…
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Did Greg Glassman Say “Kettlebells Are Cool as Shit!”?

“they’re amazing tools, and they’re hyper friendly for everything we do” Greg Glassman 11 May 2017
2014, 2015, 2016, 2017 Nobody’s doing enough with kettlebells in CrossFit
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Why You Should Not Be Forward Lunging—in Place

I’m dead serious, and if you take the time to read through this, I know that by the end of this article you will agree with me. If you’re experiencing knee pain when lunging you will thank me at the end of this article.
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Brachium Superius—MAX BICEP & TRICEP PUMP!

This awesome biceps and triceps workout Brachium Superius includes the best of the best tools to give your upper arms that amazing pump you’re looking for. There is barbell, kettlebell, trx, dipping bar and pull-up bar work involved. Holding your protein shake after this workout is even going to be an effort.
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The One Thing That’s Helped Me Become a Calmer Person and Enjoy Life More

If I had to think of one thing that’s helped me become a much calmer person and enjoy life a lot more, it would be ‘shoes’… that of the other…
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How To Flip a Heavy Ass Tyre

Social media is full of videos of people tyre flipping with shocking technique. Many people out there (I believe most actually) “muscle” it, meaning they lift it using their biceps. That’s fine when it’s a small tyre but do that with a big one and you’re setting yourself up for a biceps tear. NOT COOL.
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Your Shit Says a Lot About You!

Okay, so your first impression might be like what the hell is this?! It’s rude and inappropriate to talk about my crap. It’s definitely a sensitive topic and not one…
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Kettlebell Exercises for the Anterior Compartment of the Upper Arm

If you’re solely training with kettlebells, chances are you’re not giving the anterior compartment of your upper arms the attention they deserve. I’m going to show you several exercises to…
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If You Have Shit Shoulders, Fix Them

Bit of a boring rant but necessary! Think about thin, lean, jacked, sexy you later on! Do you want to be riddled with injuries or be able to push the…
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Femoris Muerto Strength Workout

This awesome Caveman Strength workout comes with a warm-up/mobility routine and consists of 3 exercises, deadlift, swing and turkish getup.
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Caveman Unconventional Gym of the Month: Asylum Fitness

Gym:  Asylum Fitness AKA: The Ludus Since: April 2011 Address: 5336 Masonboro Loop Rd. Wilmington, NC 28409 Owner: Mark Smith Speciality:  We teach people to move better, move creatively, pain…
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The Kettlebell Viking Princess From Team USA

I am so happy that I took the opportunity to blast through that self-limiting story and achieve what I was meant to achieve.
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Knees If You Please

If you have awesome feet and awesome hips, chances are, your knees will be relatively happy. You can dive further in to strengthening them for sports, running, changing direction etc.…
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Correcting The Hard Style Kettlebell Swing

My contribution for today is all about correcting a Hard Style Kettlebell Swing. Teaching you how to “follow the bell through” for maximum posterior chain involvement and power generation. Some…
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Ain’t No Yogi Spoiling My Gains

When you can only make it to the yoga session but you’re on a squat program When you can only make it to the yoga session but you're on a…
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Cinco Tres Cinco WOD

5 repetitions, 3 exercises, five awesome rounds FOR TIME! Do this WOD and post your results below or on our Facebook.   5 Barbell Power Snatches 5 Dead to Overhead…
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Enter The Suitcase Swing

Hi everyone, LittleTank here once again with another video tutorial to help you get the most out of your training! I posted the following video using Facebook Live a few…
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Ramp up Your Deadlift With LittleTank

Hi everyone, this is LittleTank with another tutorial to help you ramp up your deadlift numbers while also nailing perfect form. I posted this video using the Facebook Live application…
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MADBUNNY WOD—nice hardcore workout

This is the MADBUNNY Caveman WOD, I named it so, because some think we’re crazy for working out on Easter. To me, when it’s a workout day, it’s a workout…
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Bodyweight Leg Complex

A lovely bodyweight leg complex being demonstrated by Jenni, Cossack, seated internal rotation, pistol   A lovely bodyweight leg complex being demonstrated by Jenni, Cossack, seated internal rotation, pistol Posted…
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The #1 Thing To Improve Your Training and Life

Improve Your Quality of Life. The One Article You Should Read Today! The number one thing that improves the training of Crossfitters, Kettlebell enthusiasts, Cavemantrainers, and Mace swingers all across the world, it will even improve the quality of life for those that don’t train.
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The Caveman 500 Clean & Strict Press Challenge

Five hundred alternating swing clean and strict presses FOR TIME. Try and complete as many without putting the kettlebell down but with good form and technique.
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Improve Your Deadlift by 10% with Two Effective Exercises

As if a 10% increase in Deadlifting from these two effective exercises isn’t enough, you can also expect an increase in your back/front squat, and progressing to pistol squats without you even knowing it.
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The Dudley—Kettlebell WOD

I’m so excited about putting this WOD up, you’ll understand what I’m talking about once you complete this. This is currently on the top of my favourites. You can view…
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T G U Coming Soon!

The Turkish Get-up is such an awesome full-body exercise and I’ve decided to devote some more writing to it. Cavemantraining will be releasing the following article soon “The Turkish Get-up…
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The Little Tank Engine That Could.

I was diagnosed with depression when my eldest child was two. It hit like a train during my pregnancy and pulled me into a black hole for a long time.…
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The Snatch – The Ultimate Explanation and Definition

There is still a lot of confusion about the Snatch exercise, what it is, what it does, how you can do it, the variations, the implements to use etc. This article provides all the answers you seek.
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How to Train Safely, the Cavemantraining Way! The 3 Golden Rules

How to Train Safely, the Cavemantraining Way! The 3 Golden Rules   Don’t listen to meatheads Lift the weight that is safe for your body and current state, whether that…
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The Best Warm-up For CrossFit

If you’re looking for something quick to warm-up, get things over and done with as fast possible then you can’t go past the following dynamic bodyweight movements: burpees jumping jacks…
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Nutrition Tips by Dr. Gregory Ellis, PhD, CNS

Most people want to optimise their production of energy. Fat is the primary fuel of the body, not carbohydrates. This is a fundamental mistake that people make. Even some of the “experts” make the same error.
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Kettlebell WOD El Cuerpo

This is an awesome full-body workout to be performed with two kettlebells. You decide your weight. But I’d suggest about 50% of your 1RM kettlebell strict press, if you strict…
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3 Kettlebell Workouts for CrossFit

These three kettlebell workouts have been specifically designed for use in the Kettlebell Swing and Snatch Efficiency in CrossFit Workshop, but they can just as easily be used outside of the workshop. The workouts are awesome and to be performed one after the other, with up to one or two minutes rest in between!
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Deadlifts in CrossFit: Controversial or Just Named Incorrectly?

To be the most efficient, we let the weight drop from as high as possible, as the higher the height that the weight drops from, the higher the bounce we get on the way up, meaning, we can get the lift halfway up so that we only have to lift half a rep each time.
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Exercise: No Longer Just to Look Good

Lets be honest, getting up to retrieve the TV remote and sitting back in your lazy chair doesn’t exactly require a lot of physical abilities, neither does pressing the garage remote to open the door, taking the elevator to get to your flat, or dialling for a pizza which is delivered to your door.
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Why the Name ‘Clean’? Clean Your Barbell, Kettlebell, Sandbag

We’ve all heard the jokes about the Kettlebell or Barbell Clean, and it’s all very funny, but let’s look at something interesting about the name. Why is it called a…
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Pull-Ups: Are You Doing Them Correctly?

Fun fact: the Brachialis (not biceps) is the prime mover for elbow flexion.  You could say that the bicep curl should actually be named Brachialis Curl, but that doesn’t sound impressive…
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Caveman Trainer Goes Through Insane Workout

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Battling Ropes Muscles Worked

In co-operation with Muscle and Motion—one of the best tools to help people understand the movements and muscles used in exercises. Above is a video of the all-time Cavemantraining favourite…
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Help Yourself by Helping Us

Over the many years we’ve been steadily growing as an online unconventional fitness community and magazine, and it’s awesome. We’ve hit over 4,128,935 views and 17,593 subscribers on our Youtube channel. Our…
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Best Food For Athletes To Fight Inflammation and Prevent Injury

Being a top athlete requires your body to sustain a high level of physical stress. Exposing your body to constant weight lifting, bench presses, push ups, sit ups, long distance…
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Are You Suffering?

People in today’s society lack a point of reference for suffering. They describe being so tired that they just can’t get out of bed, are too sore to workout, or are to quick giving up when a task gets difficult. What people think is an exhausting ordeal is actually quite within their realms of capability.
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PEK’s – Performance Enhancing Kettlebells

In CrossFit, we’ve seen the Kettlebell as something to swing overhead and in some cases, pick up and carry to the other side of the room. We certainly get a lot of benefits from these two movements, but Kettlebells do have other purposes & benefits.
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Bar Stick Mobility Flow

There are so many aspects and modalities of training movement that it’s an ongoing of games, play and exploration of freedom in that concept. A lot of the rules that…
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Kettlebell Sport in Spain

Following is an interview I held with Kike Quesada Sanchez the president of K.S.E. (Kettlebell Sport España), discussing kettlebell sport in Spain.   How new is Kettlebell Sport in Spain? Our…
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Double Arm Kettlebell Sportstyle Swing

The Kettlebell Sportstyle Swing is always done with one arm, never with two arms like you see used with the swing that most people are used to, the conventional kettlebell swing. There is a very valid reason why Sport Athletes don’t do the sportstyle swing with two arms, and that reason is; it doesn’t transfer to anything in the sport, i.e. Snatch, Clean or Jerk. Every kettlebell exercise used in competition is performed with one arm, hence there is no reason to do the sportstyle swing with two arms.
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Bicep Curls And Kettlebells @#$!

Most gireviks will give you the look and grunt if you mention bicep curl and kettlebell in one sentence. If you’re real lucky, you’ll be able to walk away without getting a kettle ball thrown at you.
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24 Unconventional Kettlebell Exercises: Three Broken Down

You hear it all the time “unconventional this, unconventional that”, but what is unconventional? The definition of ‘unconventional’ is something not based on or conforming to what is generally done, and that’s exactly what these 24 unconventional kettlebell exercises are.
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What Is the Hip Hinge? What’s All the Fuzz?

The Hip Hinge together with the Squat are two of the most fundamental and primal exercises in existence. There is quite a bit of material on the Squat, but the…
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KETTLE WEIGHT from Garage to Pro

Hi, my name is Fredrik Berglund founder and headcoach of True Grit Kettlebell Club Pitea Sweden. I am the inventor of a new and innovative kettlebell product which allows a…
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Henkules: Henk Bakker

The Caveman Athlete Of The Month March is none other than Henk Bakker, AKA The Incredible Henkules. Name: Henk Bakker AKA: Henkules Age: 48 Speciality: Unconventional Training Weight: 122 kg Nationality: Dutch Personal best:…
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Overhead Lockout for Kettlebells and CrossFit Barbell

If you’ve got good shoulder mobility, then your overhead position is good… Wrong! There is more to a good overhead position than just the range in the shoulders.   The fact of…
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True Definition of the Squat and Hip Hinge Exercise

The Definition of a Squat and Hip Hinge Yes, you know what a squat is, you probably even know how to perform it correctly, but do you know the true…
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Kettlebell Combo: Squat Dead Curl Press

This is currently one of my favourite kettlebell combo’s, I used it last week in one of our Caveman WODs. Because the exercise should be done with good form (shouldn’t…
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The American Kettlebell Swing: Why You Should Never Do It

I think it’s a lot of bull to justify the American Swing with it being more natural to complete the movement, if that is the case, then why do deadlifts at all, why not complete it with a clean or snatch? Hold your horses, just because I don’t agree with the above, does not mean I don’t like the American Swing, I’m just saying the above is bull to justify it.
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Back Aches and Pains: Kettlebell Swing, Deadlift, CrossFit Barbell Clean etc.

I’ve decided to release a small part of the Amazon listed book on the hip hinge for free. I’ve recently rewritten it and added a lot more relevant content to…
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How To Improve? Strategies For Learning And Teaching.

How does one improve, how does one give feedback, should you give feedback or should you stay quiet and ignore?   Personally I’m a very easy going guy, if someone…
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Do You Even Kettlebell Squat Bro!?

Why squat with a kettlebell when you can squat with a barbell, right? A barbell you can load with 100’s of kilo’s, and with a kettlebell you’re lucky if you can get to 96kg in total with two kettlebells. So why squat with a kettlebell?
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Best Mobility Exercise

If you only ever had one exercise to work on your mobility, it would be this exercise and it’s variations! It’s my personal opinion that the overhead get-up and it’s…
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Training in Bare Feet? What If You Drop the Kettlebell?

Rather listen to the Podcast? Click here   Training in bare feet? What if you drop the kettlebell?   Every-time I take my shoes off in a new gym, someone…
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Best Kettlebell Exercises for Golfers

What are the best kettlebell exercises for golfers? Whether you’re a golfer or a personal trainer looking to get golfers into better shape and perform better, the following article will…
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DEAD RENEGADE FARMERS WOD

Today you’re getting access to an awesome strength workout we do. It’s a team based workout, so it’s even more fun, it’s what we call the ‘Caveman Buddy’ system. It…
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Kettlebell Racking Types and Racking for Females

Searching Google January 2017 for “types of kettlebell racking” even “kettlebell racking position variations”, delivered no results, surely not everyone racks the same, and for sure there are at least…
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24 Unconventional Kettlebell Exercises You Didn’t Know

24 unconventional kettlebell exercises you didn’t know —until now!   kn Twenty four super unconventional kettlebell exercises you probably didn’t know of, and more than likely should be introducing to…
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14 Kettlebell Squat Variations

This article will provide your with tons of information that will add a whole new dimension to your kettlebell squat training or that of your clients.
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Rik Brown AKA Mr Maceman

I started because I was a failure as a bodybuilder despite devoting years to it. I was unsatisfied with it being so subjective, with success being reserved for the genetically gifted. I learned that strength and conditioning, especially unconventional training could make anyone who is willing to work far better than they were before, despite their bone structure, skin tone, etc.
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Improve CrossFit Barbell Racking Mobility

If you use a barbell to work on your racking mobility, your collarbone and neck will be in the way to achieve further range, with the kettlebell you can keep going past…
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Kettlebell Standing Pull-Over: For Mobility

The kettlebell standing pull-over is what I call this kettlebell exercise, it’s an amazing exercise that I use for mobility and strength. A light weight for mobility work and a…
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Longevity: DON’T GET INJURED

Written by Tom Morrison Ultimately the key to making long term progress is: DON’T GET INJURED. Go hard or go home, no pain no gain, yes I totally agree with,…
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Tricep Push-Ups: Why Are They Working the Triceps?!?

Everyone knows that triceps push-ups work the triceps, duh, that’s why they’re called tricep push-ups. But do you know why they work the triceps more? You might say “because the…
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The Goblet Squat or Rather Goblet Grip

“No, that’s not a goblet squat, that’s not a goblet squat and that’s also not a goblet squat nor grip!” Almost everything where people hold a kettlebell in-front of them…
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Kettlebell Press

The Kettlebell Press is one of the best exercises you can do for well defined, strong and mobile shoulders. Unfortunately the kettlebell press can also be cause for a host of shoulder problems. When it comes to injury I believe there are two main reasons as I spoke about in my article.
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The Benefits Of Mace Training

Written by Kelly Manzone Video editing by Taco Fleur I often get asked, “What are the benefits of mace training?” I always answer with, “It enhances my overall health and…
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Lots of People Are Getting Injured

Lots of people are getting injured throwing kettlebells, barbells and dumbbells around, and they want the world to know about it, they want to warn you about them.
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Think Joints Not Muscles

I have been training for almost 6 years now, in that 6 years you can almost write off the first 4 because in your infant training years you don’t really…
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How Fit Are You? Fitness Test

Testing fitness is much broader than just one exercise, and in my opinion true fitness is when you are capable to demonstrate abilities across all areas, cardiovascular endurance, muscular endurance, strength, explosiveness, speed, agility, flexibility, proprioception, mind-muscle connection and mental toughness. If you want to measure true fitness you need to test across all those areas.
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Caveman Athlete: Kelly Manzone

At the age of 37, I’ve come to let those things roll off my back as I continue to peruse what makes me happy. Typically someone spewing energy like that is unhappy and uncomfortable with themselves. Since recently joining kettlebell sport, I find the community a haven from the negative energy.
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The Scapula Pull-Bar Flow

Written by George Corso CSCS, NSCA-CPT, PCC, RKC, I360   The scapula-pull bar flow is a great way to work on increasing the success of your pull practice without actually performing…
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TOP 5 Banging Songs to WOD Too

There is nothing better than a good workout that goes paired with a good playlist, your WOD maybe written in gold and served on a silver platter, but if your…
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Kettlebells in CrossFit

Lets be honest, there isn’t enough of it, yes, there is a great amount of what a kettlebell trainer would not include in a workout (American Swings). Yet the kettlebell is a far more superior tool to the barbell in many ways, not all ways, but many ways.
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13 Best Functional Exercises of All Time

Sure, there are more than 13 great exercises, and they’ll depend on what your exact goals are, but we’re covering one group of exercises that work every part of your…
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The DROP and Nothing but the DROP

I created the video below to allow you to analyse the full drop in the kettlebell snatch, it’s provided in slow motion so you can see what happens step by step.…
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CrossFit Chest to Bar Movement Standards

The movements standards for chest to bar are: full arm extension to chest touching the bar, the chest starts below the neck till about the end of the sternum. Not only am not a big fan of kipping or butterfly movements, I suck at them as well.
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CrossFit Kettlebell Snatch

After making some videos the other day about the kettlebell snatch, I started thinking “what is the difference between a CrossFit Kettlebell Snatch and a ‘kettlebell snatch’?” Is there even…
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Master The CrossFit Kettlebell Snatch

To get efficient at something you need to understand it and be able to break it down so that you can use what you need, when you need it. This can be knowing when to utilise what style, for example utilising hardstyle snatch technique when you only need to pump out 5 or 10 reps.
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Measuring Your Success

Author: Glenn Shelford Measuring is something we do reactively in everyday life, whether it’s your friend who’s got the new promotion at work, or the person who you secretly check…
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I Just Need to Get FIT First

  Throughout my professional fitness career the following sentence is probably the most annoying thing I’ve heard, it’s mind boggling.   I’m going to join, I just need to get…
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Over 100 Kettlebell Snatch Variations

One hundred snatch variations! Really? Yes, it’s possible. I haven’t calculated exactly how many variations are possible, but I’m going to give you the information and formula to work it…
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Kettlebell Low Intensity Interval Training

On the opposite you can do LIIT which stands for LOW Intensity Interval Training, which I personally think deserves to have the word TRAINING in it more than HIIT does, HIIT should be HIIW, and if you read my article “Are you working out or training?” then you know what I’m saying. Focus on the movement.
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Spiral Press

This is what I call the kettlebell spiral press and I created it to involve more spinal rotation in training, spinal rotation is one of the things often overlooked in…
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Bodyweight Exercise Going Mainstream

There are some unusual and not very caveman-style fitness trends being reported for 2017, the American College of Sports Medicine’s survey puts bodyweight training as the second biggest trend. The first was fitness trackers, or wearable tech in general, which is just going crazy right now.
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Caveman INMOWOD

Caveman Interval Mobility WOD You know how most people don’t like spending the time working on their range of motion, or working on improving their flexibility, but we all know…
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The Best Shoes in the World

I’ve worn quite a bit of different shoes in my life, mainly because they all felt uncomfortable and I kept on trying. The worst ones for me were Nike, they looked the best, and were the ‘in thing’ to have when being young, the best ones I found were Asics Gel Kayano, till this day still my favourite shoe when I need to wear shoes.
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How to Structure a WOD (Workout Of the Day)

There are many ways to structure a workout of the day, but here’s what we consider the most optimal structure for any type of workout, but especially CrossFit WODs. Warm-up…
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Forearm Pressure, Bruising and Pain from Kettlebells

I’ve literally spent days analyzing the kettlebell grip and how it can produce forearm pressure, bruising, tenderness, and pain. But most importantly how to prevent these issues! I’ve done this for…
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Caveman Strength – Progression Program

This progression program for kettlebell pressing is part of the ebook Master The Kettlebell Press. Orders can be placed here.   Intro to the program: This program has two main…
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