# EP 357 - ABF, "Grease the Groove", Easy Strength, Renegade Row, KB Windmill, Programming & More

Page: https://stenobird.com/podcast/the-dan-john-podcast-444287/ep-357-abf-grease-the-groove-easy-strength-renegade-row-kb-windmill-programming-more
Text version: https://stenobird.com/podcast/the-dan-john-podcast-444287/ep-357-abf-grease-the-groove-easy-strength-renegade-row-kb-windmill-programming-more.md
Podcast: [The Dan John Podcast](https://stenobird.com/podcast/the-dan-john-podcast-444287)
Published: 2026-06-25T15:30:02+00:00
Episode link: https://www.spreaker.com/episode/ep-357-abf-grease-the-groove-easy-strength-renegade-row-kb-windmill-programming-more--72629506
Audio file: https://api.spreaker.com/download/episode/72629506/episode_357.mp3
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JSON: https://stenobird.com/v1/public/podcasts/the-dan-john-podcast-444287/episodes/ep-357-abf-grease-the-groove-easy-strength-renegade-row-kb-windmill-programming-more
Duration seconds: 2742

## Resource

00:00 - Intro 00:45 - How Often Should You Actually Change Your Program? 07:52 - How to Build a Strong Back for Real Life Strength? 15:27 - How to Rotate Between Barbell and Kettlebell ABF? 18:48 - Dan John's Take on Renegade Rows & KB Windmills 24:54 - Dan John on Faith, Christianity, and How He Trains 32:03 - Which Exercises Are Best for "Greasing the Groove"? 35:32 - Which Weight Should You Start With on the Armor Building Formula? 38:34 - What to Do When You Can't Jump to the Next KB Weight? 41:25 - How Long Should You Stick to Easy Strength? ► Personalized workouts based on your schedule, ability, and equipment options. http://www.DanJohnUniversity.com. ► If you're interested in getting coached by Dan personally, go to http://DanJohnInnerCircle.com to apply for his private coaching group. ► Go to danjohnunivesity.com/bookstore to get Dan's latest book.

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## Transcript

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