Blog
Training science, exercise guides, and performance tips for kettlebell and steel mace athletes.
Thoracic spine mobility for better pressing: the missing link overhead
Kettlebell snatch technique for high-rep sets
How to build a kettlebell snatch that survives 100-rep sets without shredding your hands or your shoulders. Technique, pacing, and grip strategy.
Wave loading with kettlebells: a smarter way to push strength
Wave loading uses ascending and descending sets to trick your nervous system into lifting heavier. Here's how to apply it with kettlebells.
What to track in your training journal (and what to ignore)
A practical guide to training journals for kettlebell and steel mace athletes. What actually moves the needle, what's just noise.
Sleep and training performance: the variable you're probably ignoring
How sleep quality affects strength, power, and recovery for kettlebell and steel mace athletes, plus practical fixes that actually move the needle.
Kettlebell swing form: the mistakes I see every week and how to fix them
The most common kettlebell swing mistakes I see in gyms and online, plus the cues and drills that actually fix them.
How to structure a kettlebell complex that actually trains something
Most kettlebell complexes are just random exercise lists. Here's how to build one that targets a specific adaptation and gets results.
The 3-day rule: how to build training consistency that actually sticks
Missing workouts isn't the problem. Missing two in a row is. Here's the simple rule that's kept me training for over a decade.
Heart rate zones for kettlebell conditioning: a practical guide
How to use heart rate zones to program kettlebell conditioning that actually builds engine, not just fatigue.
Turkish get-up: a step-by-step breakdown that actually makes sense
A practical, step-by-step guide to the Turkish get-up with cues that work, common errors, and how to program it without burning out.
AMRAP vs EMOM: Which protocol fits your training goal?
AMRAP and EMOM look similar on paper but train different qualities. Here's how to pick the right one for strength, conditioning, or skill work.
Why autoregulation beats fixed programs (and how to start)
Fixed programs ignore how you actually feel. Autoregulation matches training to your readiness, and it works better for long-term progress.
Grip strength recovery between heavy sets: how long you actually need
Your grip fails before your legs do. Here's what research says about how long forearm muscles need between heavy kettlebell sets.
The Kettlebell Windmill: Where Mobility Meets Strength
Master the kettlebell windmill with this step-by-step technique guide. Build shoulder stability, hip mobility, and core strength in one movement.
How to Use an Interval Timer for HIIT Workouts (Step-by-Step Guide)
Learn how to set up an interval timer for HIIT workouts. Covers work-to-rest ratios, timer features, protocols for every level, and common mistakes to avoid.
The Science Behind Flow State: Why Timed Training Intervals Improve Focus and Performance
Explore the neuroscience of flow state and how structured timing intervals trigger peak performance. Covers brain chemistry, interval design, and practical protocols.
EMOM Timer: The Complete Guide to Every Minute on the Minute Training
Master EMOM training with this complete guide. Covers programming, rep selection, sample workouts, and how to use an EMOM timer for strength and conditioning.
How Rest Intervals Affect Hypertrophy vs Strength in Kettlebell Training
How long should you rest between kettlebell sets? The answer depends on your goal. Here's what the research says about rest for strength vs muscle gain.
Steel Mace 360: Complete Progression Guide from Beginner to Advanced
Master the steel mace 360 with this step-by-step progression guide covering grip, mechanics, common mistakes, and programming for all levels.
Breathing Patterns for Heavy Swings and Cleans: What Actually Works
Learn biomechanical breathing strategies for kettlebell swings and cleans that protect your spine and boost power output.
Flow State in Timed Training: How Intervals Unlock Your Best Focus
Timed intervals can trigger flow state during kettlebell and mace training. Here's the science behind it and how to set up your sessions.
Progressive Overload with Kettlebells: 7 Methods Beyond Adding Weight
Adding weight isn't the only way to progress with kettlebells. Here are 7 research-backed methods to drive adaptation without jumping bell sizes.