The 👑 KING of ALL Exercises? Kettlebell Swings
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- Опубликовано: 24 сен 2024
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Kettlebell swings are an incredibly powerful exercise with a history and reputation of incredible and often perplexing results. This video dives into the two-handed kettlebell swing, it's benefits, proper technique and at the end of the video, a few sample workout programs are given. Whether your goal is to burn fat, build muscle, generate power or become more athletic, kettlebell swings have much to offer.
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as a gymbro and artist, this channel is scratching an itch I didn't know I had
exactly in the same situation, this channel has my heart
Same here, he illustrates it so beautifully
same, those damn illustrations are just a pleasure to watch
I am from India and working out for over a decade, bodyweight, some boxing, 10 kg dumbbells and 30 kg barbell. Never lifted heavy. Fairly solid build around 75 kg. What would be the best starting weight for me, 12 or 16. I have read many comments that 16 is too heavy for a beginner even though most experts suggest it.
@@mage1086 16 kg
Comparing the kettlebell swing to sprinting makes perfect sense. Because the first time I tried the exercise. I did itfor thirty seconds and had to lie down for ten minutes.
Lol, your not the only one.
I just bought a kettlebell last week, tried it for the first time two days ago. I'm 66 years old, and I sit all day at my job, so I'm completely out of shape. Even so, I was shocked that my first 20 swing reps winded me. After my second try today,I was less winded, and my lower back is already feeling more limber. I'm going to work up to doing 100 reps a day, plus of course other kettlebell exercises.
@tombiggs4687 The Martial Arts Kettlebell Solution is a good book of exercises from an experienced instructor
@@tombiggs4687 what weight are you using?
@@tombiggs4687 100 in sets of 5 and 20 reps as you build stamina you can do more, and add more weight once you get stronger.
Kettlebell exercises are no joke and so are its results. I have been consistently training with my 16kg kettebell for 2 years and I can now crank out 50 reps of snatches, cleans and rack squats in 10 minutes. That is a total of 150 reps in a short amount of time.
Side effects are as follows, increased cardio, super grip(I can hang on a bar with 1 hand for 20 seconds) and good quality sleep and relatively good strength. Lost fat, gained muscle.
The best thing I noticed is that my gait has become more coordinated. If I do slip on a step, I can easily recover and straighten myself up. Years ago, I would have fallen on my ass and broke a few bones. So yes, it also prevents injury… and need I say I am now 40 years old. Cons of kettlebells are calluses on my palm but I love them. I hope everyone picks up a kettlebell and put on the hardwork.
Glad to hear how well they've done for you, my experience was much the same. Made me feel strong in ways that transferred to my daily life so much better than barbell lifting. I'm always shocked when swings get hate from people, I just assume they haven't seriously tried it most the time. Thanks for posting your experience!
@@moversodyssey it’s hard to sell kettebells to people as the shape is just too alien. It didn’t help that the early manuals were dauntingly scientific, especially for non-native english speakers like me. I am one of those who said f*ck it and brought one home. I soldiered through the little bumps and bruises and now I am here preaching like John the Baptist about this new awesome fitness tool.
Everything about it translates to athletic and real life movements. It’s great for recovery. It is tiny and compact. It’s easy on the joints. You can buy one and it will outlive you. It’s one of the best fitness investments you will make.
Are you sure about this benefiting hanging from the bar time? I never thought about doing something else to increase grip strength. I don't do gym, but I do have ancient 32kg kettlebell at home. The handle is kinda narrow for 2 hands and rounded. My goal was always lifting it overhead with 1 hand and I finally did, but that it is way more dangerous, so I don't even try anymore. Don't want to kill my shoulders for nothing.
@@V-ns7iy doing kettlebells worked for me to increase my grip strength and endurance. You may have to look somewhere else if it does not work for you.
I advise that you find a smaller kettlebell at around 16kg and with a wider grip. The competition type kettlebells should be enough to fit most hand sizes.
@@V-ns7iy Kettlebell swings are great for increasing grip strength, especially if you do one handed swings. Kettlebell cleans and snatches are the same way, always leave my hands and forearms burning. 32kg is pretty heavy though, I would definitely go with a lighter weight if your going to do one handed swings. Though I've seen some people do two handed swings with that weight, usually they are larger people though. Anyway, best of luck
WARNING WARNING do not hit nuts with Kettle Bell 🛎️ 😢
That’s part of the challenge
I used to think the same thing before starting kettlebell but after doing 2 sessions of kettlebell swings now I realised that you can't hit your nuts area with that
Best practice
If you did, you would be a good opera singer at least.
Good thing I'm not hung like a bear
I remember my dad telling me that in the early 70's, before everyone was into weight lifting, the hardest game every year in high school football was against the county teams. All those kids worked on their family's farms whenever they weren't in school, so they were strong as hell.
That country strength is usually a lot of strength-endurance mixed with a healthy amount of explosiveness. Explosiveness gets respect but most people still have no idea how much strength-endurance actually translates into real world strength and athletic ability.
@@moversodysseyHey man i am a great admirer of the chanel , the graffics + content are just gold. I have trained around a year strenght and little bit of explosiveness. Now i want to periodize and try strenght + plyometrics/balistic excersise or strenght + endurance. What are your thoughts of the endurance part of the equasion?
@@ПетърВасилев-в4ы Glad your enjoying the channel! The great thing about kettlebells in particular (although there are other ways to do this as well), is that you can train strength, strength-endurance, power and power-endurance all at the same time. At least with the 3 primary ballistic kettlebell movements, the swing, the clean and the snatch.
Both plyometrics and ballistics can be done at high intensity levels which is great for developing max starting strength (plyometrics) and max follow through strength (ballistics), but this does take a high neurological and muscular toll on the body. Because of this the higher intensity plyos and ballistic movements are often focused into different training periods. For instance you might do 6-8 weeks of high box jumps, then for the next 6-8 weeks lower the intensity and amount of box jumps into a maintenance routine and add in high intensity ballistics.
Building power-endurance and strength-endurance first is often a great foundation. It will condition your body to be more resilient to higher intensity power training later on. Plus, in my experience, 60-70% of the power gains can be made from power-endurance training in the first place. The other 30-40% can be achieved with just a few high intensity additions later on. It seems to be a safer route to power development and also tends to make you more injury resistant, as the endurance you develop conditions the body to keep good form well into fatigue.
Sorry that was so long, hope it helps.
3:42 kettlebell exercises fixed my lower back pain! I had to take it slow at first,but my lower back went from feeling like plastic to feeling like steel 💪
🔥
What weight did you start with, as I have the same issue, especially at 55, one has to take care of the body. Thanks for pointing it out
@@moosa9850 I’m glad I can help! When I first started I used what was at my gym, so I think I started with a 20lb to get a feel for it, (never used a kettlebell before) and then used the 30lb for a week or two and then I left my gym because I wanted to workout at home.
I bought a 40lb off Amazon, which is heavier than a 35lb they recommend men start out with, but I wanted to go slightly heavier to save money in case I needed to move up in weight.
So when I moved to the 40lb I took it easy and was super careful about my form. I’ve done traditional weight exercises for years so I know how to keep my back straight when moving weight.
I think the most important thing is to listen to your body. At first I was just doing 20 swings with the 40lb and calling it a day. One day I went too hard and had to take a week off cuz my back felt irritated. Also there were days after my workout where my back felt irritated when I’d bend down to pick something up, and it definitely felt like I was playing with fire but I kept proceeding with caution. I think it was just that my lower back muscles were not used to being worked at all because traditional exercises like bench press, pull-up etc don’t work the lower back.
I hope that helps!
@@moosa9850 I'd advice you to start with an 8 kg (appr. 18 pounds) kettlebell. This is a light weight which will allow you to learn the exercise technique correctly. After some time, you will be able to increase the weight of the kettlebell.
Exact same! I had pain for almost 5 years and now it's completely gone
Kettlebell swings fixed years of chronic back issues for me. My back used to go out once or twice a year. Since the swings I haven’t had a major back issue since September of 2017.
This is something I see all the time. A lot of people don't realize just how rehabilitative this exercise can be.
@@moversodyssey they really saved me. I tell everyone I know with back issues.
The guide between 4:30 and 5:50 is the best I have ever seen for an exercise. Easy to understand, easy to visualise, how it should feel, step by step and everything you need to know. You have set a new peak for exercise guide videos. This is absolutely brilliant.
Good looks I was looking for a time stamp
Thank you for the time stamp bro
I used to neglect this exercise completely because I saw crossfitters doing it, so had little to no trust. However, this was a nice explanation, I'll be giving these a try sometime. Thanks for the information!
Crossfitters do the American style swing, where the weight is lifted over the head. Some people like this, but personally I think its terrible for the shoulders and takes the focus away from the most beneficial part of the lift. Hard style swings are the best option for most people in my opinion.
@@moversodyssey i think it has different benefit if you do it like a throw, what i mean like strong man thrown overhead.
Crossfit some time bad some time good, learnt what good from them better than all hate man !
@@everythingcanwork5215the problem is it's not a throw. The Crossfit swing has them move it overhead, arrest the motion, then push it back down. It's hell on the shoulders, and the extra force on the backswing probably doesn't help with back health either. I think they should switch to snatches.
Dude, crossfit implements some great exercises, some would say some of the greatest. I mean, Olympic lifts? Extremely athletic and great for building muscle.
Crossfit gets a lot of hate for crappy programming (which results in high injury rates) and butterfly/kip pull-ups.
I'm no lover of crossfit, but I do recognize that some of the exercises they do are some of the best and most functional/athletic. I can't talk about their kettlebell swing style because I've never seen it, but if you learn how to do a lot of their exercise selection properly, you'll definitely see some impressive strength and aesthetics (as long as you program properly, of course).
I used to be able to do high reb 45lb kettlebell swings but kept getting told that it's not real cardio. Eventually I stopped and probably can't crank out more than 25-30 at a time. Gosh I'm so glad I found this video. I hope the muscle memory kicks back in!
It is excellent cardio, whoever told you that it’s not is a ball faced liar.
@@snehalkrishnan618Peter Griffin?
Back when i trained in amateur boxing, we had a new strength coach from Russia and he incorporated these into our workouts and i immediately noticed in a couple weeks how much more snap my punches had, pretty soon the gym offered Kettle Bell classes and so many people swore it helped their overall strength gains in the gym.
Ive been working with KB consistently for the last 6 months. A few weeks ago I hit a 5x10 for bodyweight pull ups. Ive never done that many reps at once in my entire life even when I was doing crossfit or powerlifting. Crazy
This channel literally changed my life. I saw one video. Just a video and it changed my physique like crazy after 2 months. That video was the sprint. And now I’m going to do the kettlebell swing.
Great to hear! This is a good one, it will make your shoulders feel great.
Omg I miss doing sprints and need to get back into it! Training for intensity in large muscle groups like quads and glutes releases more testosterone, and sprinting really helps get your posture into a great place! A part of that is using the max capacity of your lungs over and over when breathing which requires you to bring your shoulders back, brings up the front muscle wall of your body while engaging the glutes and hams to all fix anterior hip tilt and just so much it's crazy. Makes you feel like the animal humans are haha.
And apologies if stuff is redundant after watching the sprint vid. I don't think I've seen it yet.
I trained as a carpet layer for four years (5 days a week)..The movements in cutting, lifting, hauling and installing carpet made me very strong and physically fit..I then became a Fireman and would lift weights on duty and on my days off still lay carpet.I water and snow skiied and was vert active.. I didn't bulk up too much..I'm 81 now and still lift.....I do curls, shoulder and tricep exercises, along with bench presses..I walk 2 miles daily, ride a bike, eat pretty healthy and keep active with yard work..Staying in shape is a life style and not hard to commit to..The best part is that is not a big deal to me since I have committed to it for so long..My new gig will be with a KETTLE BALL.....
I've been doing KB Swings for years. It is in fact the King of Exercises. The cross over to other movement patterns alone makes it King.
I couldn't agree more. I feel most of it's haters have never given the exercise a genuine try. It can be hard to understand the swing when you come from traditional lifting where it's all about adding more weight I suppose.
@@moversodyssey Agreed. The KB Swing doesn't have the allure of "bigger numbers." But man, is produces life altering benefits.
Love it. Any other exercise you recommend to complement swings? Pull-up, push-ups, KB press?
@@phaphiqIf you're looking to get muscular - Swings hits most of the backside from lower back down, so pull ups will take care of upper back. Alternate pull ups and chin ups to hit different muscles and chin ups will hit your biceps too. Add push ups for triceps and chest, pike push ups for shoulders. Bodyweight squats for quads. Only other thing you need would be some cardio, and really, the KB swings will probably take care of that.
For overall health - Just stick with the swings, add some resistance bands and extra cardio. Walk up and down stairs, carry your kettlebell in one hand and switch hands every few flights of steps. Most people don't get enough cardio. Go swimming, bicycling, brisk walk. Depends on your fitness level. Get one of those cheap bluetooth HR chest monitors and learn what your heartrate should be and keep it there for at least 20minutes. I just get on the assault bike and watch TV. Buy some resistance bands, Bodylastics are good, you can get a lot done with them (you'll get toned and athletic looking but probably not swole).
This is just general advice, obviously I don't know your current condition or what your goals are. Start slow, you might be able to do 100 bodyweight squats on your first day but your legs will be hurting for the next week. Better to do less and see how you feel the next day, and if OK, do more next time.
The most shredded I ever got was doing the 10,000 kettle bell swing program. God bless. Never doing that again
sounds like a loooot of work
Cool story bro
What are you implying? Come out and say it. And don’t pretend the 10k kettle bell swing program isn’t a thing people do regularly from high athletes to newbs. Or perhaps you’re too dumb to google it and you think it’s 10k all in one day or something, who knows
😂😂😂😂almost took you out? Sounds excruciating 😂
10,000 in one day?
I did it today for the first time. I'm in so much pain....and loving every moment of it
Man I’m not. Doing exercises that cause me to be down from the count for a few days is unbearable. I want to DO THINGS DAMN IT! Including other training. At least when my body is done with initial adaptation it won’t be as bad.
@@titansmashproductions5001thats just being unreasonable and not knowing that what you're doing is bad, this is literally the BIGGEST mistake beginners do, they go all out. People have different levels of physical endurance, one is more fat while sitting 10h/day on keyboard another is fat but is maybe some factory worker who lifts 10-20kg boxes for +8h/day, completely different setups yet both fat and want to get in shape.
Do 50% less than what the training program says, feel the burn, feel the stretch, but dont kill yourself over it. You want to build consistency not the maximum performance till falling over exhaustion every single time you train, that shit you can do few months in when you're not dreading the exercises and body is used to more excessive movement.
I introduced multiple of my friends to gym life when they were fat, none of them quit because i learned myself the hard way of going with some internet program thats "popular and good" but not adjusted for that person, go slow and get used to it, start training the consistency, learn the discipline and then go hard when your foundations are built to last a lifetime, instead of 3 month "diet and exercise" plan to fall back to unhealthy life because you got burnt out from exhaustion.
@@titansmashproductions5001how you doing? Don’t overdo it at first. Start with 20 swings and work up to 100 if needs be
I just started and I’m already pushing above 100 and I’m still not fatigued just built up sweat
You are not supposed to feel pain though. Fatigue yes, but not pain.
I had a simple introduction to the swing. I saw a video on MindSmash about 7 years ago about how awesome this workout was and bought my first kettlebell a week later. I lost 40lbs doing 100 swings a day for 4 months with little change to my diet. This exercise works your muscle without tearing you down like the squat or other resistance exercises. Being consistent with the swing will yield unbelievable results. Also, listen to Pavel Tsasoline, the man who brought the kettlebell to the West. His insight and workouts are extraordinary.
What weight KB did you use?
@@brynevans9576 If you can hold a kettlebell with an outstretched arm, the bell is too light. Most people start out with a 30lb bell though
I’m 27
I use 12KG
As a wrestler, not only is the KB swing versatile, but (as you mentioned) the endurance building and explosive strength the exercise gives you is insane. Especially for something that you can up the weight so effectively with. Like said, lighter weight that a PR deadlift, more gains. Love the art style btw, this channel is really helpful.
Glad your enjoying the content, and thanks for your comment!
I love how this video is made. Great graphics combined with clear and direct explanations. Excelent work!
I've been doing kettlebells for years now. Great sum up of the swing and fantastic video overall! Your animations are crazy good!
For the last 4 yrs I've been doing 3k miles on my bike during the summer and then weights/ellypitical at the gym during the winter. But I just recently changed to high intensity bursts. I now do 3 all out 2 min bursts on the rowing machine. Then 3 all out 2 min bursts on the stair stepper, then 3 all out 2 min bursts on the ellyptical then 3 2min bursts on the dreadmill. Tomorrow I'm going to add the KB. I'll be 75 in a few months.
Seems like your staying young, I've got a similar goal so I love hearing the training experiences of anyone older than me. I see this so often now, you can find a 65 year old in a walker and a 75 year old still doing high intensity cardio and pull ups. Hope the kettlebell treats you right, let me know how it goes.
@@moversodyssey Did them as part of my warm up today and again at the end of my workout. Who know I'd be winded at doing just 30 swings? I did 3 sets of 30 before and after. High intensity and now KB have helped even to where I spend a 1/2hr less in the gym everyday.
@@moversodyssey It's been over a month since being introduced to kettlebells. I now have my own for use at home. I have told so many people at the gym to give them a try. I have to admit, they are not the most fun exercise in the world but I have definitely seen my strength increase significantly. Wished I had been introduced to them in high school!
@@leefury7 Glad to hear it's going well! If your getting good results but not enjoying the swings, you could progress to cleans, snatches or clean and jerks. They use the swing as a base and build off of it into more complex movement patterns. Might be more fun. I personally really enjoy the kettlebell snatch.
The quality production on these videos is insane, they’re incredibly well made!
Some things I noticed after training consistently with kettlebells, including doing a lot of swings:
- My hamstring fatigue during hill sprint sessions was no longer happening. Previously I would start to slow down a little after many sprints. Note that I have always been in shape and always deadlifted.
- My burpee conditioning seemed to skyrocket. Suddenly I could do 300 in a session. Note that I have always done burpees.
- My deadlift actually increased despite not touching a barbell for a couple of years.
- My glutes and hamstrings just feel better. It is hard to explain but they just feel like a spring that is loaded and ready to go at all times, as opposed to the completely destroyed feeling I got from barbell training, which actually took away from my other athletic activities.
Note that I do all of the kettlebell hardstyle ballistics (swing, clean, snatch, jerk) and I think it is all of them that contribute, but without doubt in my mind you could only focus on the Swing and get most, if not all of these effects.
It's the "what the hell" effect everyone talks about. I think it's a combo of strength-endurance and fascial sling training that's responsible for much of the effect. Swing training really utilizes a chain of multiple muscles, all connected by fascial chains and it engages adaptations in those chains by rhythmically loading them with elasticity. It's really how strength in the body is used in more natural circumstances, like if you had to explosively hoist a heavy bag of seed onto your shoulders.
Your observations are very common to hear, and I've experienced the exact same thing. This is how I always know someone is training kettlebells seriously and with good form, they always end up with a story like this.
This video is perfect timing for me as I was just looking for a kettlebell routine. I came back to say the starting guide offered here is really great and concise. Excellent starting source.
I used to do all my kettlebell routine avoiding this exercise as much as possible because it always felt easy, simple and useless. Boy was I wrong. Thanks for this video.
2:00 Ballistic movement
3:00 1200 cals/hr
4:20 How to perform
As a trainer who hates running and lost access to the rower during COVID lockdown, I did EMOM kettlebell swings (50 min x 20 per min with a 16 kg) once a week. After 12 weeks, I needed new jeans because my thighs and butt blew up. It’s that effective.
Lol, I've experienced this. I ripped two pairs of shorts after a few months.
@@moversodysseythx for this great and inspiring video. Is it also effective for the chest and upper body?
@@abdelilahbenahmed4350 It won't work the chest unfortunately, but it will provide some work to the lower and upper back. This is especially true with the single hand swing or cleans.
I like to superset swings with push-ups or overhead presses for this reason. Alternating push/pull.
I absolutely love and appreciate the illustrations! I’ve been practicing BJJ x 25 years and I recommend KB swings for mat cardio above any other method (other than rolling).
Thanks for sharing!
What's rolling if you don't mind me asking ?
@@Ok-pt9ocSparring in bjj :)
What about burpees or wind sprints?
@@NoahCarver-lt6qdeverything is better than none, at this point just pick what you enjoy more. Some things are just more beneficial in one exercise because they're done in a way to activate multiple parts of the body, you can also just add more exercises to do the same, but again the same thing. KB swings are just supreme version of a lot of stuff.
I was one of those who believed that the kettlebell swing was a useless exercise. I thought about it even though I had kettlebells in my house to train with. I started doing the exercise a month ago and it is already part of my routine. The improvements it generates are incredible, but the one that stands out the most is that I feel more energy and resistance to run. And the best of all is that you only need one kettlebell (I use 10kg, but I'll probably get a heavier one). 😃
I was in the same boat a few years ago. It just looked silly to me. Once I gave it a real try my stamina went through the roof and when I moved up to 16kg and 20kg bells my strength really exploded. I felt sturdier in my knees, hips and low back than ever before and I ripped two pairs of shorts squating down to pick stuff up because my glutes and thighs had grown so much.
I'm glad you gave swings a shot. I bet you keep seeing benefits for a long time to come. Thanks for sharing!
The predator in pounce mode really had me thinking, in volleyball as I’m watching the ball go to the setter I start slow and hunched forward like a tiger about to explode and pounce on my prey. It makes so much sense!
How to do kettlebell swings: 4:22
I started doing this on my off days and it made my body more ripped and athletic. I do full body 3 days.
I swear this channel is pure quality in terms of content, presentation and visuals keep it coming !
This is awesome! I've started doing these and have immediately seen a improvement in my hip mobility. I do these weekly as part of a full body mobility routine as well as warm ups for my Karate training. I was a bit nervous about trying these, but holy cow do they work really well. Kettlebells are game changer for my training!
I also want to add that your illustrations are fantastic! I have a connective tissue disorder and don't really have a map of my body. So I've been working on building one as part of my training and these illustrations help so much. When I'm trying a new exercise or movement pattern or kata, and having trouble with it, I can visualize where the muscle is and how it should to move to help with these illustrations. So thank you!
I'm glad these videos are helping out! Sounds like your doing things right if you have a connective tissue disorder. The brain actually makes a map of all the motor neurons in the body, used to be called the homunculus, though I think it may have been renamed some years back. But you build this body map through conscious movement and it helps create graceful, safe and informed movement patterns. Plus I've noticed it makes people feel more alive in general, movement is life and being more connected with it is probably never a bad thing. Anyway, good luck man, hope all goes well for you.
@@moversodyssey definitely agree! Taking Karate and learning how to move and strengthen the body for that has definitely help and reduced a lot of the injuries I was prone to all my life! Kettlebells make a lot of the shoulder exercises easier for me as well. And your kicking post was incredibly beneficial and I'll be adding those to my training regiment as well! Keep doing what you're doing! And thank you for sharing your knowledge!
I've been watching so many fitness youtubers recently, and this is one of the most engaging, creative, and well put videos that I've seen for ages. Great job. I'm also motivated to get a kettlebell now haha.
Get one, or two with different weights. They take up practically no space, you can carry them in your car, if you wish, and you never have to go to the gym again.
If you get two, you can do pushups on the handles. This keeps your wrist straight so it doesn't get sore. Keeping them upright adds another dimension to the exercise. Start on your knees and, later, move to your toes.
@@olwill1 thanks. I've been doing fitness for a while now.
About 1.5 years ago i started using Kb swings as extra training for my mtb Hobby with at first 5 kg now with 10 kg at least once a week 100 swings in a row. This proved to be an enabler for me. Animal flow is now in reach strength wise. Really seldom back pain and a more upright posture. So true
I am a newbie at the gym and I started working with kettlebells is because they are always lying around people in my gym barely if ever use it... Dumbell and barbell always taken so I started using them and immediately fell in love.... It is so adaptive to your mobility and abilities its unreal I hate barbells because it makes me so uncomfortable not because of the weight but the posture.... And I have started doing kettlebell swings and immediately noticed how it works multiple muscles ... I have incorporated a lot of kettlebell workouts and its improving everything else I do...
Glad to hear your enjoying it! If you like the swings you should give the kettlebell snatch a try, it takes a bit to get used to but it feels great once you get the hang of it. Best of luck with your kettlebell journey!
Dude you explained how to do this exercise better than any other person on this platform
Yes! The hip thrust powers the swing - the arms don’t swing the KB. 🎯💯🔥🔥.
Thanks for this. For a decade or so, I faced depression. I really do not want to go out, and bloated. Weighted 260 lbs. I decided to take my life back in a slow yet sure and safest manner. I started walking, jogging, now I'm 245 lbs. and Im jogging at least 5-8K every other day. And I decided, just now, to purchase a kettle bell, probably start 10lbs or so. Gym is ideal but, it's quite far from where Im at. So, Id be buying a KB instead.
I think a kettlebell would be ideal in your situation. It's a great way to burn calories while simultaneously building strength, explosiveness and endurance. I think it will help you feel great. Best of luck!
Started getting into kettlebells a bit more last year, and got a nice Rogue one for Christmas. Just got the free ebook and am excited to do more! Thanks for offering that!
No problem, I'm glad your getting good use out of it! Best of luck with your kettlebell program
Kettlebells are a very powerful tool, once I started using them my anaerobic conditioning skyrocketed. At this point I can work almost continuously through any strength workout.
Hardstyle swings and cleans for some reason helped me go from 7 push ups to 30. From 0 pull ups to 2, from 0 dips to 10.
Also, it feels like it bullet proofs my body for martial arts training. I love it so much
When you are completely detrained, any exercise or routine will give results.
the good old "what the hell" effect. Kettlebells make you better at everything to an extent.
@@johnwesely I wasn't untrained. I was doing isolation exercises with dumbbells and resistance bands for hypertrophy
@@fullmerfitmindandbody it's interesting how well the kettlebells exercises transfer to sports too. I saw a performance boost in soccer and muay thai
@@juangraciaofficial same. Especially in my teeps and crosses.
Once you get the form and start to go for a powerful series of swing make sure you inhale hard to fill up the lunges as you go down so when you are all the way down you lunges are asking to release that pressure, pressure acts as a shield on your spines when the lunges are filled up they press on the spines so it helps them to endure the forces it is taking. I think it is probably a good advice I learn from the KB and that could translate to heavylifting or power lifting.
One day I found my great-grandfather's old Soviet 24 kg kettlebell and decided to put it to the test. Before that, I had been working out with dumbbells and considered myself in good enough shape. But the kettlebell made me realize how weak I really am and how my cardio is non-existent. Just 100 kettlebell swings kicked my ass like I'm a baby wuss. I don't like the terms traditional and functional strength, but I've noticed that many explosive exercises with kettlebells allow you to use almost every muscle in your body to work together. Dumbbells and barbells are great, but the kettlebell training was just a game changer for me. They really help develop strength and endurance, and I'm not to mention the effectiveness of kettlebell swing to burn a huge amount of calories, which makes kettlebells a great piece of equipment for losing excess weight.
Swings is like burpees a combination of strength and cardio
Love the animations here. And the explanations are even better. Well done.
Thank you, I'm glad your enjoying the content.
This is a 10/10 video. I first started kettlebells to get fit back in my earlier 20's, i turn 38 this year.
I loved them, I ended up using them every day for 2 years or so & it got me wanting to get stronger & from there I got into olympic weightlifting & did that for 8 years
I still love kettlebells even though I don't use them, I randomly thought the other day to start again & then randomly I've seen this vid today without even looking up kettlebells. It's a sign!
I used to put a movie on & just do a whole workout for the movie, I was obsessed with them. It got to the point where I would have a 3 hour break and then a second workout later in the day cause I loved them so much.
For anyone thats new to kettlebells or deciding, you gotta do it because you won't regret it & this video is great & I'm confident anything else on the channel would be the same if its on par with this vid & the information it's given.
Next step to master after swings is the clean, it can be tricky at first but once you have that mastered you can do so much with the kettlebell!
I was doing 5x20 or 5x30 swings usually, I started with a 16kg at first but moved to a 24kg in what felt like a small amount of time. The 16kg still never lost its use at all but the 24kg quickly became superior & tbh I think if I stuck to nothing but the 24kg my whole life & no other forms of exercise, I'd be strong AF and ultra fit still
I love KB swings. Tiktok told me they were ineffective for glute growth but I kept them in my leg day program because it just felt so damn good. This inspired me to get some heavier KB.
do you personally find it hindering your glute growth? i wanna add it to my workout week but glute/leg growth is #1 to me rn. i would have thought it would help activate the glutes like this video said-that’s tiktok for u ig 😂
@brlala1015 You're doing cleans then, KB swings when done properly are a leg dominant exercise. Edit: I suppose if you're going super heavy you will feel it more in your arms, but as a hip hinge movement glutes are doing most of the work.
@duhneez2068 Oh yes definitely. It is like a hip thrust. It is part of my warm up because it activates the glutes and hammys phenomenally. You have to properly activate the muscle via warm up to optimize the trainings, which is why I think having this as part of my glute activation is contributing to muscle growth. If you add this to your warm up exercises you won't regret it.
I've been training and instructing with kettlebells over 20 years. This is the best detailed video I've seen.
The posterior chain is often neglected because they aren't the typical "mirror muscles".
Well done, thank you!
I love my kettlebells. One day, I want the Holy Grail gold and silver kettlebells to complete my set. Training with bells are amazing for all round strength, fitness, endurance, and they even improve tendons in your joints. I love my kettlebells.
I feel bad for the people who have never tried them because they believe there is no way they can be as effective as barbells with heavy weights. After trying kettlebells I rarely touch a barbell. I feel so much better with the kettlebells.
GREAT video!
Hey, it's my favorite Kettlebell youtuber! Your videos have been a huge help along my kettlebell journey, can't thank you enough. Keep up all the great work!
I do hit workouts with dumbbells but now I also do workouts with the kettlebells & I have to say it’s really amazing! Kettlebells are a whole other universe in the fitness industry!
Its a shame they are so poorly understood. From the outside looking in it looks like your haphazardly throwing around small weights and about to get injured. After you do a few workouts with good form though, it starts to make more sense. I love that they build endurance and explosiveness in a functional weight range. The benefits of that are really underestimated.
This is 100%.
Im 25, been using kettlebells for about 3 years nows, primarily kettlebell swings. Started with a 30lb, then a 50lb, now I swing a 80lb 100 times within a 10 minute period. I have a 100lb on the way.
The direct results on my strength, cardio, and physique are great compared to traditional workout routines. I absolutely recommend kettlebells to anyone, no matter experience or age, for general strength and fitness goals.
Interesting, I'm curious in checking them out, what weight kettlebell do you suggest for an already experienced and seasoned weight lifter.
@@nineonine9082 @nineonine9082 Id say anywhere from 30-50lbs. But im also 5' 6", 140lbs.
Learn to do swings first, those essentially solidify muscle groups that you may not have worked in the past. Then learn your snatches and cleans, along with goblet squats.
Get a routine going, then once those weights become easy and feel "light", either increase reps or buy more weight. If you do it right and consistently, you'll feel and see results within a 2-3 month period. Atleast in my experience.
35lbs (16kg) is probably best to learn on and will be good for EMOMs and high rep workouts. But you'll probably move past that pretty fast, especially if your going for strength and power. but 16kg kettlebells are a great weight to have in the long run anyway, lots of uses.
@@nineonine9082 30-50lbs to start with.
Learn your swings, then your snatches and cleans, along with goblet squats. Get a daily routine going, and once 30-50lbs becomes "light", either increase reps or buy more weight. Based on my experience.
Im 5' 6" 140lbs for reference. Im not bulky (dont wanna be), and with kettlebells Im able to surprise people with my strength, since most underestimate smaller guys. I love it.
I feel like I’ve wasted valuable years of weight training only doing powerlifting and bodybuilding. I’m definitely gonna start implementing this into my routine.
It all depends on your goals. If you want to be as big as possible, bodybuilding and powerlifting are the way to go. But if you want to all around feel good, feel functional and athletic while still building some muscle, kettlebells are an amazing option that gets slept on a lot because the weights don't seem high enough to barbell guys.
This is the king of all exercises. Please make another video on kettlebell swings they deserve it!
Love the rope illustration. That’s a great way to describe it.
I thought that was pretty cool as well.
Great video. From the illustrations to the narration to the information. 💯
Thank you, I needed to increase from farmers and get ups to other meaningful strength and core exercises, this is so simple and I can tell it’s going to change my body positively.
very good video bro, I have been doing kettebell swing or pesa rusa (spanish) for the last 10 months. It have been a game changer
If you want to place even more emphasis on developing explosive power, take a pull-up band and tie it around the handle of the KB. Stand on the band so that when you swing the bell up, the band creates increasing resistance at the top, forcing you to contract harder to get the bell up to the same height. This is an absolute game changer, especially if your kettlebell is too light.
Always a like and a comment for KB swings,esp a well done video like this one !
Glad you enjoyed it, and thank you for liking!
Been neglecting my leg days until I bought a kettlebell attachment for my adjustable IronMaster dumbbells. I’m really enjoying the Kettlebell swings followed by front squats. I was getting little pains all over my body for the first few weeks, which was great because I was working muscles that my workouts were missing. After reading some of the comments here, I’m definitely going to keep up with the routine.
Great two things I love combined, your drawings and swings.
Lol, I dig it.
I never doing pull up before because my overweight body. After doing kettlebell swing for months and deadhang for cooling down. Suddenly the rush for trying pull up becomes real and doing it for one rep is enough to amaze me.
Good luck on your journey my friend
Loose rope arms imagery is excellent. Your vids are great man
I love kettlebell swings! Now I love them even more for their thoroughness and stamina for the body! Thanks very much for sharing!
For those wondering, the free guide goes to your email once you subscribe to the website (which was free as well)... Gonna get some of the posters to support the channel, and because they are very cool.
Thank you for sharing
Glad you mentioned not bending the knees. I’m seeing a lot of people showing people how to do them wrong because they turn it into a half squat.
I'm 73 this is the best single thing I do.
I’m 71 and with you on that .
I tried this, and my lower back went out for 2 weeks. Never again. Yes, I did it EXACTLY as shown!
I tore a bicep tendon doing bicep curls and I did that simple movement exactly as one should. Injuries don't happen for no reason, something was already going on under the radar if this hurt you. Possibly a lack of mobility, strength or postural issue you didn't know of. I've done swings for years and never been injured, but bicep curls got me within my first 2 months of doing them. I just let it heal, started stretching more and being more mindful and got back to it. Don't let any one exercise be your boogey man, just learn from it and adjust.
Nice Video! Properly Performed Kettlebell Swings are Awesome. I use them to help build my Deadlifts.
I wish there was a video like this on more topics. This video is awesome.
This is going to be implemented into my mobility training!
Excellent tutorial, sir! Thank you. 🔥💪🏾
My pleasure!
My favorite exercise of all. As a martial artist, been using kettlebells actively since 2006. Average year means about 18000 reps of kb front swing, only grave will eventually stop me. Entertaining and informative channel, keep up the good work
Okay, I'm convinced to try this now. Thanks!
Glad to help,!
Love the art and the explanations. I do kettlebell swings for 90 seconds at a time, as part of my triathlon strength sessions. My coach always tells me "it's all in the technique", you don't have to be able to lift an elephant, just have a good posture and understand the movement. Sure, with bigger kettlebells it's a lot harder. It's one of those exercises I have a love/hate relationship with...
kettlebell swing+pushup=perfect pair
I like it
Thanks a lot for another detailed video. I feel like i understand the movement much more when i hear and see you explain it! Really helps so thanks again
Glad it was helpful!
I bought a set of kettlebells and have been looking for workout videos. This video is the best I've seen. Its the illustrations and animation for me. Well done and very informative video!
Glad you enjoyed it, and good luck with your kettlebell program!
Thank you for this video. I’m hooked on KB swings and can attest to the WTH effect being real. I wish I knew about kb swings 20 years ago. I literally do them every day.
I agree, I wish I had run into them years before I did. Everyone I know who gives kettlebells a try and actually puts real effort into it, seems to see incredible results.
i love this so much! but just ensure that people use the legs, not the torso or upper body at all when performing the kettlebell swing, thank you for your work!
you poped up on my front page and i fell in love with you videos gonna watch all you videos keep up the great work
I never tried these at 29 years old and lifting for 10 years. Gonna try them now.
Best intro to kettlebell I've ever seen...chapeau
I prefer heavy clubbells to Kettlebells. You can train different ranges of motion and strengthen throwing movements
I like those a lot. My upper body day is a lot of indian club warm ups, some steel mace and heavy club work, then onto some heavy bag and calisthenics. Not as big as I used to be when I just weight lifted, but my upper body feels so much more mobile and capable.
Kettlebells are a game changer if you want a full body endurance strength and to sweat your ass off this is your jam. I will say it needs to be eased into and increasing weight over time and eventually throwing two bellls around.
Less pain in my lower back now I'm doing swings with a 20kg sandbag. I also try and stop the swing on the downward cycle as I feel it uses the core muscles well.
I've never used them but after this video I will ❤ Thank you G
Pretty pumped to get this added to my routine! I’ve been looking into power cleaning and other Olympic lifts to get my posterior chain stronger,but I don’t feel stable and comfortable through the movements and lighter weights doesn’t give me the feedback I need to feel like I’m doing the movements properly. This seems much easier and potentially a good first step if I really want to get into Olympic lifting etc.
If I could only pick 4 exercises to get jacked, they would be dips, pull ups, body weight squats, and kettlebell swings
Nearly the same. But I would replace BW squats by jump squats with boxing resistance bands. I tried it recently and it's truly amazing!
Great video!! I love the visual aid. Really helps my brain absorb the information
Jump rope + kettlebell + pull-ups bar = no need gym membership
It's the ultimate minimalist home gym. You could also replace the pull up bar with a steel mace if need be. I've had to do that in the past when I was living out of hotels for a few months.
Hope your doing well @@moversodyssey
I’ve started something similar, I have a garage gym. But being sedentary for so long I need to fix my body first. I added the windmill and single arm carry to swings, jump rope and some pushups
Because of an injury I had to stop pull ups and therefore I’ve trained with kettlebells, I love it ! Can’t wait to go back to pull ups though 😊😂excellent infos in the video ! Thank you 🎉
King of all exercises is highbar squat. This may be the king of functional exercises.
Made a 4 month program from your kettlebell program doc, really excited to being next week!
That's great to hear! I hope it goes well for you. You'll have to comment again later on and let me know how it's going. What type of program did you decide to go for if you don't mind me asking?
@@moversodyssey
Of course!
So to account for past back injuries (herniated discs in my L4&5, continuous back spasms after running) I'll be doing prep program at 12 Kg for 3 weeks along with yin yoga and 2 minute Squat holds 5 days/week to nail down the movements and form.
Then I will be bumping up to the beginner program for 13 weeks at 12 & 16kg dependent on strength development and form discipline + yoga and squats.
The goal is to progress to a hard style workout by mid-June.
@@raiderfan2010 Sounds like a you've got a solid game plan! Prioritizing rehab and form development is planning for long term success. Also some people with low back disc issues like your talking about seem to get a lot of help stabilizing the core with vacuums to strengthen the transverse abdominis. Might be worth a shot, Good luck on your journey!
Unexpected benefits yes, in yoga in my case. I can reach my heels in camel pose now, easily, and I’ve struggled with that for years! Legs also stronger, can hold warrior two and high lunge with ease now. This is just like two weeks in of mostly 35 lb and 45 lb kb’s.
yoga and kettlebells great combination 👌
I confused it for strength training at first, but it’s really a HIIT exercise.
This is effing fantastic!!! Excellent video.
I am a farm girl (woman, I’m almost 40 😂) so I imagine it to be like throwing bales of hay up on the wagon. Quite the workout! Lots of people reminisce about hay throwing as teenagers as being in the best shape of their lives.
I tried kettle bells during the pandemic but ended up getting covid and my heart went wonky so I’ve been afraid to try again. But I feel recovered now 😊