Clubbell Complexes For Legs

Below, you’ll see a video from a semi-recent strength training session I did using clubbells to strengthen hip flexion/extension, internal/external rotation, and abduction/adduction. Basically, the whole kit and kaboodle to strengthen all of the musculature surrounding the hip joints (e.g. hip flexors, glutes, quads, and hamstrings).

Now, whether you call it strengthening a variety of positions, hitting the muscles from different angles, training different functional patterns, or strengthening muscles through movement using 3D/6DOF training, good movement is good movement. And you’ll get better results if you try to strengthen your muscles throughout their full range of motion in a variety of ways.

But John, everyone knows that clubs are for grip strength and shoulder mobility. But legs…really?

O ye of little faith. Have a look-see.

Training Hips & Legs With Clubbells

If you want the technical details, here’s what I did…

Fairy Tales We Believe About Fitness

coffee with butter

You want to put butter or coconut oil in your coffee? Be my guest.

You want fitness in a few minutes per day? Have at it.

You want to drink red wine often? I won’t stop you.

You want a pill for that? Go for it.

You want to believe you’ll get into great shape without sacrifice? You keep thinking that, Butch.

But sooner or later, you’ll be back.

Most people know the truth, but they’d rather live in a fairy tale. It’s easier. It’s more fun. And it feels safer, too. But that’s the big lie.

Reality is a hard sell. But it’s real. And it works.

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How to Stop Procrastinating on Your Fitness Goals & the Secret to Getting Started

woman at track

Have you ever noticed you’ll do everything in your power to avoid doing the one thing you know you need to do?

I’ve been there. I used to hate doing taxes, not only because of the expense, but also because it would consume so much time. I’d come up with all kinds of excuses (some better than others) to avoid it, and would usually put it off until the very last minute.

One way or another, I’d find a way to justify my decision NOT to do my taxes…yet.

“I’ll start them next week, or tomorrow,” I’d say. And then something would come up and I’d keep kicking the can down the road.

Even though it was what I needed to do, and even though I wanted to do it (to get it done), I’d find a way not to. No. I’d move mountains not to. You know that project I’d been putting off for months? Suddenly, that extremely low priority task would take precedence over taxes, and I’d get it done because anything would be better than filling out those darn forms.

Now, here’s the thing. We do the same thing whenever we put off those fitness goals, habits, or actions we know we need to take. We stall, delay, and procrastinate. We kick the can down the road, thinking, “I’ll start tomorrow or next week or after my vacation or when my life isn’t so busy.”

But we’re kidding ourselves.

Here’s the truth. If you aren’t ready to start today and do whatever it takes to succeed (using one of the simple strategies below), you aren’t ready for the “fit life.” Fortunately, you don’t have to change everything at once. Plus, there’s a very simple way to overcome this destructive tendency of putting off your health and fitness goals indefinitely. It’s also about as easy as it gets.

10 Kettlebell Dangers…Debunked!

Are Kettlebells Dangerous? Should You Avoid Kettlebells? Answers to 10 Common Kettlebell Objections and Criticisms

kettlebells in rack position

In this post, I’ll be answering ten common kettlebell criticisms and objections, mostly centered around the topic of so-called “kettlebell dangers.”


Hi John,

Thanks for your newsletter. I enjoy it.

Recently you reviewed some of the kettlebells available on the market.

[Note from John: here it is: Kettlebell Review]

But do you advocate training with them at all?

I read this scathing blog today:

What do you think?


ANSWER: The short answer is yes, I absolutely recommend and advocate for kettlebell training. I think they are a valuable tool for anyone involved in fitness or strength training.

Now, are they necessary? No. The best thing since sliced bread? Not really. But are they useful? Absolutely. And when they’re used in the right way, kettlebells can yield outstanding benefits, some of which cannot be easily provided with most other fitness tools. You can do some things with a kettlebell that you just can’t do with other traditional strength training tools. I mean, try doing a swing with a barbell. Or, better yet, the kettlebell swingblade exercise.

Now, some would say that kettlebells are just a fad, trend, or gimmick and will soon fade into antiquity. But here’s the thing. Kettlebells have been rising in popularity here in the United States for almost two decades. And they originated in Russia centuries before that. Undoubtedly, many new fads, trends, and gimmicks will be introduced here in the USA. But I think it’s safe to say that if we’re going on two decades without slowing down, kettlebells are here to stay. And I think that’s a very good thing.

Kettlebells are in a class of their own. Of course, not everyone feels this way. So, in today’s post, I’m going to answer some of the common criticisms and objections to kettlebell training.

Interview with Tom Venuto About Hiking the Pacific Crest Trail

An Interview with Tom Venuto About Trying New Things, Getting Out Of Your Comfort Zone, and His Next Big Adventure to Hike From Mexico To Canada on the Pacific Crest Trail

Tom Venuto
Tom Venuto (aka “meathead”) on top of Mount Whitney, the highest peak in the contiguous USA.

Today, I have the great pleasure of sharing a conversation I had with my good friend and colleague, Tom Venuto. Tom is one of the most respected experts in the world on the subjects of fat loss and body transformation, among others. He’s also been a lifetime natural bodybuilder who has competed in 28 competitions to date. I’ve taken to calling him “the man with the muscles,” and many of his friends affectionately call him “meathead.” But Tom has got brains to go with his brawn. Although, that could be debated considering his upcoming plans!

All kidding aside, Tom’s been putting his brain to good use in preparation for an adventure of a lifetime: through-hiking the Pacific Crest Trail (PCT). The PCT is 2659 miles long and traverses some of the highest mountains in the USA, along with deserts, forests, and some of the most primitive places in the country. Tom may soon have to dodge bears, rattlesnakes, mountain lions and even greater dangers such as deep snow and extreme and rapidly changing weather conditions.

His plan is to start in Mexico and work his way north to Canada, hopefully reaching the PCT Terminus before winter begins.

To achieve his goal, he’ll have to hike roughly one marathon distance every day (i.e. 26 miles)…up and down mountains, crossing rivers, and through deep snow (he’s packing an ice axe, too), among other difficulties. The question is, will he make it? And perhaps the more important question we should be asking is, will he lose all of his gainz?

Here’s the plan in Tom’s own words…