The #1 Thing A Soon-to-be Dad Can Do To Prep For Fatherhood

Every so often, articles come out from individuals who may or may not be qualified to tell you how to prepare for fatherhood. There are some very wise individuals out there with a collective wisdom that could make Gandalf weep like a child, and they all sound something like this: "Well, you should read First Corinthians 13:11, because it's time to put away childish things."

Then there's the estranged old man who looks upon the younger generation with total confusion at our varying degrees of distraction, ADHD, impulsiveness, and "Millennial rage." He asks, "Why can't you buy a house with grape bubble gum and a handshake like I did?"

And in some respects, that old man is right. I think there was a time when someone could afford to buy a starter family home with a handshake and a piece of gum, but those days are long gone.

I Am Not That Man

This isn't an article to get you pumped up for starting a side hustle or to convince you to adopt every AI tool so you can clone your brain and 10x your output overnight. No—there are plenty of people who will peddle those narratives to you in exchange for $99 Git repositories or a one-on-one Zoom call.

If there is anything this mustache and my time in the trenches of modern fatherhood have taught me, it's that the only thing lacking in these younger fathers is a strong posterior chain.

The "Halo" Generation Problem

Look, we're the generation that grew up playing Halo 2 and 3 ad nauseam. We understand what it feels like to sit in a chair. We understand that when the stakes are high, we no longer just sit back; we tilt that controller forward and lean over the edge of the seat so we can focus that much more on our KDA.

Years of abuse on our buttocks—from cranking out late-night code, building websites, being "tech bros," and scrolling on our phones—has left our posterior chains looking about as strong as Isengard after the Ents took it over.

The foundation is there, but it's lacking core stability.

The Secret Weapon: Kettlebells

So, what is the number one thing a soon-to-be father can do to prepare? Work out with kettlebells.

The first time I did a 45-minute kettlebell-only workout, I woke up the next day feeling ten years younger. I could bend over with ease to pick up dropped soap in the shower. Clipping my toenails? Easy. Putting on socks? Easy. My abs were sore for the first time in a decade.

The Toddler "Launch" Test

The day will come when you bend down because your toddler is so cute, looking up at you with those bright eyes, saying, "Daddy, I want you to throw me in the air!" You reach down, pick up the little dude or dudette, and hoist them up. You fling them fifteen feet in the air and think, Yeah, I've still got that college strength. But as the child races back toward Earth, gravity wins. You catch them and put them down. As you try to stand up straight again, you go, "Oh no."

You feel the tightening. You hear the cracks. Before you know it, you're bedridden for the next six days. Trust me, I know from experience.

Why? Because your butt and lower back are weak. Right now, wet toilet paper is stronger than your posterior chain.

Forget the Bench Press

"But wait," you say, "I've been strength training in the gym all my life. I can bench 265 lbs!"

I don't care. I did all those things too. But that isn't going to cut it. The functionality is gone. Functionality is what carries you through your 30s and 40s. It's being able to reach into the freezer and lift a brisket, or bending down to pick up a hundred tiny toys. You do not want to be the guy who has a lot of muscle but zero functional strength.

Gear Up: The Only Two Bells You Need

If you're ready to join the "Kettlebell Gang," don't overthink the equipment. You just need one solid bell to start. I recommend a 16kg (35lb) for beginners or a 24kg (53lb) if you have a lifting background.

The Workhorse (Best Value): Yes4All Vinyl Coated Cast Iron Kettlebell — This is durable, affordable, and the vinyl coating helps protect your floors (and your shins).

The Pro Choice: REP Fitness Matte Cast Iron Kettlebell — If you want a superior grip and that classic "Old World" powerhouse feel, REP makes the gold standard of cast iron bells.

Go ahead and order a kettlebell today. Your future back—and your kids—will thank you later.