4 brutal squat challenges

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Here’s what’s going on in today’s newsletter:

• Squat challenges that will test your mettle

• Kettlebells and your core: a match made in heaven?

• Learning to love the neutral grip dumbbell bench press

Challenges

Squat ‘til You Drop

The new year brings a host of changes, but one thing that always stays the same is the primacy of the squat. Also unaltered is the level of sweat equity needed to smash your way through an intense leg workout.

The four squat challenges we’re tackling today will force you to harness all your mental and physical reserves, but by doing so, you will emerge as a stronger, better-built version of yourself.

Going all the way back to the days of the prehistoric internet, the 20-rep squat challenge has terrified and excited anyone with access to a barbell. Even more ancient in etymology, the concept of the tempo pyramid is enough to make anyone feel like they are being buried with all their possessions.

If you can get your mind right, you might even learn to enjoy these squat challenges.

A Message From Huel

Your Breakfast Is Holding You Back

Coffee alone isn’t breakfast.

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Upgrade Your Breakfast Today

Kettlebells

Master the Bell Curve

Kettlebells and core training are the wine-and-cheese pairing of the fitness world. And because these implements have such an odd shape, they provide your core with specific stabilization challenges when utilized the right way — arguably even more effectively than dumbbell exercises.

Long story short: Learning the 10 kettlebell core exercises in the article below will help your midsection stay on trend throughout the new year.

The good news is that you’re not just relegated to using dull weighted sit-ups with your kettlebell (although it’s not a bad choice by any means). Training your core all around its 360 degrees means you get to hit it hard with unilateral work like windmills and suitcase carries. You’ll also want to challenge yourself with Turkish get-ups for a full-body test.

There’s more to your abs than that worn-out VHS tape from the ‘80s suggests, so grab your favorite kettlebell and get with the times.

Exercise Selection

Neutral-Grip Gains

In between good and evil lies the state of neutrality. If your shoulders are a little on the banged-up side, the neutral grip dumbbell bench press may just be the answer to all of your upper body’s needs.

Keeping your hands from going into their usual position on a barbell can reap mega rewards for your shoulder health and overall pressing ability. You don’t need to add extra pain to your volume-induced gains if you learn to make this one simple switch in your chest and triceps routine.

Everything Else

Is More Always More?

• Momentous Grass-fed Whey Protein Isolate offers a quality product at a boutique price point (for people who are into that kind of thing).

• Dana Linn Bailey shares her favorite meal prep recipe, proving that eating to your goals doesn’t have to mean neglecting your taste buds.

• High reps are better for muscle growth, right? Well, maybe? A meta-analysis tackles the issue.