What is a Kettlebell Goblet Squat Curl? This is the bigger brother of the Kettlebell Goblet Squat. All you are doing is adding a bicep curl at the bottom of the squat. This is a powerful movement that can build serious strength in both your upper and lower body. The key to this movement is a strong core, a deep squat, and a firm grip.  The Kettlebell Goblet Squat Curl is a full-body exercise with an emphasis on the following muscle groups: Core Back Shoulders Biceps Legs How to Do a Kettlebell Goblet Squat Curl (Instructions): Stand over the kettlebell, with the bell between your ..read more

What is “DIY Fitness”?    With the popularity of home improvement shows in the last few years, DIY projects are a familiar concept. We’ve all felt the tug to renovate or have spent the capital to plan and complete improvement projects that we can do ourselves in our homes.    What I’m calling DIY fitness follows that same framework. A “Do-It-Yourself” approach to fitness is the activity of stewarding and strengthening your body without the regular employment or 1/1 coaching from a professional.    Admittedly, the DIY fitness journey is never done in absolute isola ..read more

What is Kettlebell Training?   Kettlebell training is a mode of exercise that uses the ultra-versatile, extra-portable, and compound-movement friendly kettlebell for your training goal. Using this cannonball with a handle can completely transform your training, as it did mine.    Almost a year ago, I was stagnant in my home gym routine. I wanted to add some weight into my bodyweight training, but I was tired of the monotony of dumbbells and didn’t have the space for barbells.   I stumbled across a video of someone doing kettlebell complexes (here’s an example of one). The r ..read more

Modesty, Flames, and Fitness Culture   These days, writing a blog post on modesty is like wandering into a room full of flaming candles while holding a gasoline can. One step in the wrong direction, one splash too big, and the entire room, including the author, is completely engulfed in flames.   My intention is not to burn anything here. I write to the Christian guy, and I’m holding a can of water. Water is true, nourishing, refreshing, and life-giving to those who find it.   If at any point you have been interested in fitness, it doesn’t take you long to realize that fitness c ..read more

*Click here to download the 8-Week Home Gym Strength Program.  Why a Home Gym Strength Program? Ever since I started working full-time after graduate school, I have been obsessed with finding ways to become stronger while working out in my home gym.  My wife and I relocated regularly in the first years of marriage, which meant I had to have a lean and minimalist home gym. My interest in efficient and minimalist workouts at home first led me to bodyweight training, and then to the kettlebell.  This home gym strength program blends together bodyweight and kettlebell training, with ..read more

What is an Ab Wheel? I wish I started incorporating the ab wheel into my routine sooner. This tool takes up only a tiny space in your garage or closet, but it gets the job done in strengthening several parts of your body.  Using the ab wheel will work your full body, but it especially focuses on the: Core Back Shoulders Let’s jump in! How to Use an Ab Wheel? Start on your knees with the ab wheel a few inches in front of you. Position your knees so they are a little more than shoulder-width apart.  Grab the handles of the ab wheel with your hands and position the ab wheel so that i ..read more

What is a Kettlebell Deadlift? The Kettlebell Deadlift provides the outline for the basic movement pattern of all hinge movements with the kettlebell. It’s a precursory movement that will teach you how to bend at your hips while doing the kettlebell swing, one-hand kettlebell swing, and kettlebell snatch. Increasing the weight and changing your variation will also improve strength, balance, and core strength.  This movement has several variations. For the purpose of this video and article, I will be describing the Romanian Deadlift variation, but I will provide explanations for the other ..read more

How I Started Walking Barefoot   Walking barefoot was not a habit I intended to start, but once it was in motion, I wasn’t about to give it up. About a year ago, three things happened simultaneously that changed my feet forever.    First, I was a few months into training with kettlebells. In reading all I could about kettlebell training, I learned that there’s a debate in that fringe kettlebell world over wearing shoes or going barefoot while training. I chose team no-shoes, since I didn’t have to deal with sweaty shoes, or smell the nastiness that is stinky socks (I don’t like ..read more

On the Hunt for a Minimalist Exercise Routine   Maybe you’re like me. Maybe not.   Maybe you have young kids, a marriage, a full-time job, and time constraints, but you want to spend some time each week exercising.   Maybe you don’t mind going to the gym, but you want to find a routine you can do at home. And maybe you’re on the hunt for a new routine, but you don’t want something that’s going to take hours each day.    You just want an exercise routine that’s simple. It doesn’t have to be flashy, but it certainly needs to work. It needs to be efficient and effective ..read more

What are Minimalist Workouts?    Minimalism is a word on the move. Like a fresh fad, it’s being sprinkled on top of anything and everything. There’s minimalist art, minimalist lifestyle blogs, minimalist podcasts, and now here we are talking about minimalist workouts.     While I don’t personally consider myself a minimalist or part of that movement, my pursuit of efficiency with the exercise tools I have in my home gym led me down the minimalist path as a curious wanderer. So here’s what I’ve learned, and here’s a layman’s stab at a definition, especially as it p ..read more