Are your kettlebell workouts like the “Groundhog Day” movie?

Are your kettlebell workouts like the “Groundhog Day” movie?

It was recently Groundhog Day in the US.

Strange “holiday” for sure –

We look to Punxsutawney Phil to tell us if we have more winter or an early spring.

Apparently, if Phil (is that even his real name?) sees his shadow, there’s 6 more weeks of [hard] winter ahead of us. 

If he doesn’t, it’s early spring.

One of the funniest movies I ever saw was “Groundhog Day” with Bill Murray (of “Stripes” and “Ghostbusters” fame).

In it, he plays Phil Connors, a cynical, narcissistic weatherman, sent to report on Punxsutawney Phil’s prediction on Groundhog Day, February 2nd. 

And Phil gets stuck in some kind of “cosmic glitch” / “time loop” where he has to repeat Groundhog Day until he “gets things right.”

If you’re a Bill Murray fan, laughter ensues as “Phil” repeatedly screws things up and is repeatedly rejected by his main love interest, Rita.

After repeating February 2nd ad nauseum, and learning new skills like ice sculpture and piano along the way, he finally breaks free of the time loop and wakes up on February 3rd.

If you feel like your kettlebell training is stuck on repeat – you’re not getting anywhere, not making the progress you want or think you should…

… Not getting measurably stronger…

… Not getting noticeably leaner…

… Not feeling more energized…

… STILL struggling with the same old aches and pains…

You, like Phil, need to learn and change some things to escape your own “time loop.”

Probably the simplest concept to grab hold of is “Recomposition.”

That’s where you simultaneously –

[+]  Get stronger

[+]  Get leaner

[+]  Get more muscular

… Without changing much about your current lifestyle except the WAY you train / workout.

The problem is, you have to change what you’re doing and the beliefs you currently have about working out, which many people just don’t want to do. (If that’s you, you can stop reading now.)

No more:

[X]  Long, grueling (testing your manhood every day) workouts

[X]  Going to failure on every rep

[X]  Working out 5 days a week, 60+ minutes a day

[X]  2-3 exercise per “body part”

[X]  Pushing through painful ranges of motion 

Those are the “old” ways that work for young bucks with zero responsibilities in life and who may or may not be on steroids.

Instead, you’ll need to learn how to:

[+]  Use various forms of “autoregulation” (whether you use a timer or not)

[+]  Keep your workouts shorter to keep your anabolic hormones high and your cortisol low

[+]  Embrace simplicity

[+]  Walk away from your workouts feeling fresh – or at least not smashed into the ground like a cigarette butt on a sidewalk

[+]  Value mobility and restoration work as something that adds value to your life instead of something you “have to do” 

Fortunately, none of those “skills” or “mindsets” are particularly hard to learn.

I’ve had to learn them firsthand.

And fortunately, you don’t have to learn them the hard way – over years of trial and error (mostly error, injury, and frustration) like I did.

If you’re a month into 2024 and you’ve found yourself like Phil Connors stuck once again in Groundhog Day, there’s a way out.

Use these exercises here.


Don’t repeat Groundhog Day again this year.

Get out here.


Stay Strong,


Credit: “Groundhog Day,” Columbia Pictures, 1993.

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