I have a 40lb kettlebell and 40lb dumbbell and this is pretty much everything I need.
My usual routine is below, with between 10-20reps depending on the specific exercise. 3-4 sets depending on how I feel and how much time I have.
Let me know if any of the exercises are not clear and I’ll try dig up a video.
Some form of squats with the kettlebell. Mainly single leg. Backward lunges. Kneel to stand. Turkish getups - easier with the dumbbell vs the kettlebell. Will also do goblet squats, or kettlebell swings
Pushups. Regular. Spider-Man.
Pull ups. I use rock rings instead of a pull-up bar. Improves grip strength.
Sit-ups. Variety of different kinds.
Combined bicep curl, shoulder press, triceps extension holding the kettlebell in both hands; skewing to alternating sides for the shoulder press part of the movement.
Bicep curl holding kettlebell in both hands lifting from hip to opposite shoulder. Or “halo” movement with kettlebell starting at one hip, lift and rotate over the head, end at other hip.
Rows. Plank rows with the dumbbell while also lifting opposite leg. Or bent over rows with dumbbell
I actually bought the book “Becoming a supple leopard” a few months ago. It had great reviews on Amazon, but I couldn’t get through it. Very repetitive, and unnecessarily confusing jargon.Very disappointing. Listening to the podcast, he seems to rely on charisma over clear communication.
I just listened to this episode a second time, and found it pretty informative. No, he doesn’t have “one neat trick to fix knee pain,” but I like his first-principles approach: figure out what positions and movements your sport requires, and then work to make sure you can get into those positions and execute those movements. I also appreciated the principle that your work off the bike should support your bike-related goals, but this doesn’t mean it should mimic your movement on the bike (in fact, it probably shouldn’t). Yeah, his delivery may not be your cup of tea (it’s not mine), but I have found his videos and books helpful in developing my own ability to figure out how to move better. Teach a man to fish … etc.
Also found the podcast informative with the takeaways you listed. Big fan of Coach Chad deep dives, and while a completely different style I also enjoyed watching Kelly Starrett on the YouTube podcast.
Bought Deskbound, Standing Up to a Sitting World and its a great book, like an owners manual for anyone working at a desk. Last night on a group ride I recommended it to an accountant with back problems.
Man it’s sad to see people be so negative for a free video on trying to help people feel better
If it doesn’t work for you so be it but man don’t hate on Kelley or the TR crew.
I tried the free trial on his website. It seemed like he just used a bunch of big words to try and sound smart but didn’t really show you anything you can’t find very easily on YouTube for free. The website was also very clunky.
I have learned a lot of good stuff from his Instagram though.
