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Edition #21 | 5 Staple Kettlebell Moves for Your Workouts

Plus: increase testosterone naturally, 5 tips to safely workout while pregnant, and more.

Good morning and welcome to The Weekly Rep, the official newsletter of fitness. Shoutout to the 784 new readers this week! We now have 9,056 readers.

In today’s edition:

  • 5 staple kettlebell moves to try

  • The 7 healthiest grains for your diet

  • How to increase your testosterone levels naturally

  • 5 tips to safely & effectively workout while pregnant

  • Announced: a Bodyarmor x Joe Burrow sports drink collab

Let’s dive in 💥 


5 Staple Moves for a Beginner Kettlebell Workout

Kettlebells are an amazing way to get a killer full-body workout. Whether you’re working out with limited equipment, or just don’t want to deal with moving from machine to machine at the gym, mastering a few fundamental kettlebell movements might just lead to the minimalistic-yet-effective workout you’ve been searching for.

While you might not think of kettlebell movements as minimalistic, they don’t have to be as complicated as they look. According to kettlebell expert Eric Spector, these complex moves keep a lot of people – including himself – from getting involved.

Check out our recent article to see the first five movements Spector recommends for building a beginner kettlebell workout. 

The Best Shoulder Exercises for Muscle Growth

Last week, we highlighted Jeremy Ethier’s popular experiment testing the best chest exercises for muscle growth. But he didn’t just test chest exercises; he tested exercises for all of the major muscle groups.

Over the next several weeks, we’ll be sharing the remaining videos from this science-based series and highlighting the surprising results! In total, Jeremy and 2 friends tested 17 shoulder exercises to see which ones are the best for muscle growth (and the ones you may want to avoid!).

Looking to level up your shoulder day? Watch this video.

5 Tips to Safely & Effectively Workout While Pregnant

Maintaining a healthy lifestyle during pregnancy is a priority for many soon-to-be moms. However, with a baby on board, expectant mothers are faced with the challenge of finding a balance between maintaining their own physical health and ensuring the well-being of their baby. The question of ‘Is it safe to work out while pregnant’ has likely floated through the minds of many women, so to get to the bottom of how to safely and effectively work out while pregnant, we asked Certified Personal Trainer (and expectant mom) Libby Petrucci. Read on to see her recommendations for keeping both yourself and your baby safe and healthy.


From Track to Rack: Pole Vaulter Denzel Brown’s Journey Into the Weight Room

Pole vaulter Denzel Brown is from Sealy, a small town in Texas known as the ‘Home of Eric Dickerson.’ He attended Sealy High School, where he ran track, played basketball and became an incredibly talented pole vaulter. His best accolade landed him an opportunity to walk on at Prairie View A&M and Tarleton St. University as a pole vaulter.

His seemingly bright future as a collegiate track athlete came to an abrupt halt in 2015, when Brown was in a serious accident that landed him in the hospital. He suffered a broken jaw which required surgery. The jaw surgery caused him to lose a considerable amount of weight, as he struggled to eat much while his jaw recovered. During this time, Brown became motivated and wanted to get stronger from the situation, so he turned his attention to the weight room. It was here that his workout regimen, dedication and consistency, and eating schedule changed his life.

…DO 🏋🏼

Increase Testosterone Naturally

When it comes to testosterone levels, chances are you don’t measure up to your father. Studies show that testosterone levels in men have been in a decline for several decades and the trend is not slowing down. And while low levels lead to unwanted effects, it’s not always clear how to naturally increase your testosterone. Luckily, people like Jeff Nippard take the time to provide science-backed recommendations for how to increase your levels naturally.

…TRY 🙌

5 Moves for a Stiff Upper Back

Upper back pain and stiffness is incredibly common, especially if you spend the majority of your days sitting at a desk. So what can help?

Well, the 5 moves laid out by Dr. Zach Long in this short video are a great start. Build them into your routine and say goodbye to the stiffness for good.

…EAT 🍚

The 7 Healthiest Grains to Include in Your Diet

Grains are a staple in diets around the world, providing a significant source of energy to help power through those grueling workouts. But when it comes to grains, not all are created equal. If you’re looking to pack the most nutrients into your daily carbohydrate intake, read our new article to see which grains you should be prioritizing, and why.

…FIX 💪

Your Leg Press

The leg press machine is a staple of every gym. However, things like knowing where to place your feet and how to isolate specific muscles aren’t always obvious. Instead of playing a guessing game, click the link below for expert advice from trainer Sean Nalewanyj.

…LEARN 🧘‍♀️

How Yoga and Meditation Can Benefit Your Mind and Body

Many people think of yoga and meditation as good stretching and breathing exercises, and that's true — they are. But there’s also some fantastic mental and emotional benefits that come along with these practices.

If your fitness regime currently only includes picking heavy things up and putting them down, it might be time to find a comfortable sitting spot, roll out a mat or blanket, and explore how adding yoga and meditation into your routine can help you live a happier, healthier life.

  • Dad Joke of the Week

    • Q — A proposal took place at the gym…

    • A — Sadly, it didn’t workout

  • You can’t outrun your diet…or can you?

  • A man recorded a metal song at the gym


What country originated the term "dumbbell"?

a. United States

b. England

c. France

d. Canada

Every week, we’ll pick people at random who reply to this email with the correct answer to receive a 1-month Lift Box subscription!

Last week’s answer — Gluteus Maximus 😎


Don’t miss out on the latest deals! Every month, we receive exclusive discounts for our subscribers from incredible fitness + wellness brands. Just by reading our newsletter (or being a subscriber of The Lift Box), you’ll receive every deal we have. New deals go live towards the end of every month.

Check them out!