@jwgeezer 5 days a week is pretty good. you can do 7 for about 4 weeks max in my experience. after that, if you are on a progressive program, it will start to beat you up to much
"COMRADE! The kettlebell has been instrumental in weeding out weakness out of the Russian gene pool, and you're next! You ARE on the Soviet territory, and you ARE becoming a better man. If you don't know how, I'll teach you! If you don't want to, I'll make you." - Pavel Tsatsouline
5:00 I can attest to this. I have been consistently working out 5-7 times a week for 4 months doing this suggested workout. I modified it a little but this is how it’s been for me: 10-15 min a day, first 10 min goes to swings at 40 sec on 20 sec off and 5 min goes to reversed get ups consistently through no stopping. I can honestly say I have never been happier with my physique than right now. I love the way I look and I love the way I feel. Before using kettlebells exclusively it was hard for me to stick to my exercise routine, but when I watched this video here months ago I made that commitment to myself I could do 10 min a day at the bare minimum. I have abs now, like defined and pronounced definition it amazes me. Just those 2 workouts alone have changed my life and I just wanted to be a verifier for this great wealth of information Mark Wildman offers for free. He knows what he’s talking about and I’m living proof. Just 10 min a day and you will look incredible, feel incredible in a very short time and be in a better physical class than most around you. I didn’t feel far off from where I wanted my goal to be but before I never could accomplish the ab definition I have now. Exercising with kettlebells literally melts the stagnate fat that never seems to go away. Thanks Mark! And to anyone on the fence about beginning with kettlebells, trust me with consistency growth comes fast, the human body naturally wants to build muscle and do things well. I started with just a 10 lb kettle bell and now 4 months later I’m working with a 20lb. I know soon I’ll need the next size up and that’s amazing to look back on the progress.
Wonderful results! I've experienced similar benefits. But I alternate days A-B style. One day I do TGU + Swings for 20 min. Other day rest. Day after I do CP + Squats for 20 min. I'm wondering about the difference it would make if I start exercising everyday. Do you have rest days? Or it's 15 min everyday with those two exercises?
Agree absolutely. A trainer who introduced me to Kettlebells had a mantra, 100 swings per day, is the bare minimum required. Add to that squats, snatches, clean and press and baby you’re on your way. I’m a 77 year old female and do all this, plus bilateral Hellion routines. Best training aid. I also have a 16kg and a 10kg at home - no excuse not to exercise.
@@superash82 true, got my hands on a 26kg bell, can't do get ups with it, but its awesome for presses, swings, cleans and squats, i also fell in love with overhead carries
I decided to just do 100 swings a day to keep it simple with no excuses. It says everywhere males should start at 35# bell. But I just happened to have a 25# bell at home so went with it. I have chronic back pain and could barely do one swing with the 25#. I pushed through and can now do 100 swings. I do this 2-4 times as day. It’s kicking my ass and I am getting fit and starting too see my abs. Proper nutrition is helping too. Count those macros! I also run a couple miles a few days per week. I will upgrade to the 35# soon, but I may have given up if I’d started with the 35#. So don’t be afraid to start small if you need to. It’s better than not doing anything at all.
I just started with a 45. Just got done doing a round of Power 90 and I find out some exercises arent that good for you so I switched over to kettlebell. For example too many pushups explodes your shoulders. And my right shoulder was starting to hurt. Had a pacemaker put in on that side like 7 years ago and back then it was like a shotgun shot my shoulder. I also got my neck fused c3-c7 front and back shortly after... But yeah I also have some 20lb kettledumbells. With my workout last night I only used it for swings that went up over my head in a workout I am trying out. Oh I have occipital neuralgia for life now. Was partially spinally decapitated then went sudden cardiac arrest to top that off.
Been kettles for decades since being an old Marine. Your videos Mark are spot and great for all new/old comers Sir. Beautifully explained without the macho rubbish. many thanks.
Got my 35lb kettlebell, 2wks into Pavel's S&S... liking the simplicity. Thx for making a concise, encouraging, and approachable video on why KB work is good for everyone. 👍
Being a dad of two children (1y/3y) with a wife and a fulltime job, kettlebells are my only workout most of the time. I train about 3-4 times a week for about 15min each time. Of course, I am far from ripped or shredded, but I am strong, explosive and I look fit and healthy. I did 50 deck squats today... it was rough. Especially right now having the possibility to do my workout at home is a lifesaver!
I throw my 1.5 year old up in the air by doing the kettle swing (he as kettlebell...). As he gets heavier I've now decided that I should look into the whole kettlebell thing. Just throwing him a few times is an intense workout.
I bought four kettlebells 8 weeks ago. I started on a 8kg, first week killed me. Now using a 20kg for most exercises. These things have totally changed my life. I'm now purchasing another 20kg and a 32kg. I should point out I'm 51 and have a lifting background.
kudos great presentation! I did not implement kettlebells until age 50 (7 years ago) and everything you said is so true. My body has undergone a complete transformation mechanically. I have done powerlifting in 20's marathons/Triatholns in my 30' 40's (boston marathon & ironman). Have since gained more flexibility and muscular endurance..... up to 100 nonstop snatches with 60 lbs. in 6 minutes or 75 nonstop turkish getups in 30 minutes with 55 lbs
In the early 2000s. I was discouraged by Sports Chalet associate not to buy kettlebells because the only exercise you get out of kettlebells was shoulder press. Sports chalet has been out of business since 2016
Over three years later, this is still an incredibly wise perspective on physical training. Thanks for helping jump on the kettlebell and heavy club bandwagon.
I haven't gone through Mark's site in it's entirety but I'm looking forward to doing so as Mark's breakdown/explanation is of the very highest level obviously a first class trainer. I haven't used kettlebells for an extended period of time and due to a shoulder injury I have a weakness at this point in time so I will be starting with the basic movements.
Sometime around 2010 I went on a high rep kettlebell kick. I would do five exercises consecutively for a minute each for two or three rounds primarily because I didn’t want to be spending all day in the gym. My arms and shoulders grew exponentially in those few months and it was usable muscle that never went away when I stopped working out for a few years. You absolutely could be in good shape doing ten minutes per day.
"You're not going to be able to just pick it up and walk around..." Au contraire! I hear the suitcase carry and farmer's carry etc. are good exercises. Sometimes I just take my 45 lb (20 kg) kettlebell for a walk, switching positions as I feel I need to. I'm not saying it's better than the basic 6 (which this video has convinced me I need to learn and do more), but it could probably be a good supplement.
suitcase and farmers carry are excellent exercises... but its hard to write a progressive program for them that doesn't take more time. example. walk for 2 min. walk for 3 ... walk for 20... there are three positions you can carry in.. low. medium. high. then you can put in an extra... hell.... now i gotta make a video on this.
Kettbels are awesome, I am Russian myself and use them everyday. I am almost 40 have ton of energy, try do do 100 swings a day and few other exercises. Rotational swings and such, I can bench 275 and really don't do any weights. Kettbels work your entire body, having muscles does not mean you are in great shape. So basically, anything you do to even if it's 10 min a day and watch what you eat is much better than doing absolutely nothing. Anyone can find 10 to 20 min a day to work out.
The intro to this video really does a spot on job of explaining why kettlebells are such a revolution. They are a serious threat to the fitness equipment industry.
My first time watching 2 of your videos and I found them to be more informative than most of the videos I've found about working out. For that friend, I subscribe and I'm looking forward to seeing more of your content.. Cheers
Look up Pavel Tsatsouline. Glad I had all my stuff before this lockdown. 5 minutes of get ups and five minutes of swings is more than enough as a bare minimum.
I'm in my 30s, I'm a busy dad, and so one of my fitness goals this year was to come up with a "no excuse" program, as in something that I can do every weekday (resting on weekends) no matter what such that I have "no excuse" not to. Needless to say: enter the kettlebell and I was off to the races. My specific program is 300 reps freestyle (swings, squats, etc.) which helps me stay organized, and incidentally enough takes me about 10-15 minutes to execute... and honestly by then end I'm always hosed! Something I've noticed is that I haven't really hit a "wall" yet or had to pass because I'm feeling sore or whatever. It's felt good! So, I'm not a licensed CSCS or fitness guru by any means but if anyone is reading this that needs that encouragement... GO FOR IT!!
i only have two 5kg kettlebells but they are awesome..i do 24 reps x 3every day for the last 3 months and walk 5 km to 10 km every day ..at 40 years old in the best shape of my life ..lol ps i have one rest day a week
Hey Mark, I don't know if you read these, but here goes. I've been pretty out of shape for most of my life, but losing my job didn't mean I got a higher bodyfat percentage, it did mean I lost quite some muscle. Now in 2021 I plan to get some of that sweet raw power back. I have a 12KG kettlebell and this is what I worked up in a high intensity 5-3-1-3-5 reps form: Swing Clean and press (left and right of course) Goblin squat Rows (L+R) Deadlift Floor press (L+R, my chest is suffering the most at this point) Then end it all with a plank, goal at 1 min (now at 41s). I would like to do the plank on the daily and the full program twice a week. Does this sound like a good plan to you?
Great video! Thank you! I just found your channel this morning and I'm really enjoying your videos. You're inspiring me to keep up on my kettlebell workouts.
before i started training (started instantly with kettlebells. since then, i ve lost 2 inches of bellyfat. im using kettlebells now for 7 weeks. thats not bad, at all. now i just need to master the form and then add sets.
I purchased a 35, 45 and 60 pound kettlebell. I am focusing on swings, get ups and snatches while performing recumbent biking and chins at the gym until mountain biking season. As a former powerlifter with injuries head to toe, I needed a new routine.
June 2020 I was 340 pounds at 47 years old. Hadn't worked out in almost 20 years. After dropping 90 pounds I started swinging a kettlebell - 10 sets of 10 double hand swings with a 35lb bell twice a week. 100 days later I've lost another 20+ pounds while adding significant muscle. I currently do 400 swings per day 5-6 times per week with a 44lb bell. On strength days after pushups and getups I do 10 sets of 40 - 5 cleans with each hand into 10 single alternating swings into 20 double swings. The results have been absolutely ridiculous. 20 minutes 5 times a week has COMPLETELY TRANSFORMED my physique. Incredibly effective.
Ciao Mark, ti seguo in tutti i tuoi video, cerco di capire quanto più possibile ma purtroppo non conoscendo la tua lingua, faccio molta fatica. Sei un grande
That's great to hear Because I use a 35 pounder or two 35 pounders and people make fun of me because they think 35 pounds is a dinky weight and nothing compared to their 160 pound bench press
Not that I'm an expert on kettlebells but I would tend to agree with Mark. For the last 35+years I've only done your typical free weights/machine workouts. Lately I sold all my weights(moving is in the near future) and bought some kb's. All I can say it WOW, talk about a workout, but I also do about 8 sets of dips too. I won't go back to weights....well not 100% anyway, I think I'll still do the odd exercise with standard weights. I typically workout 2x/week, I'm in my 60's.
I'm a 39 year old, 125lb female and my current protocol is 500 swings every weekday with a 28kg bell. Can attest that kettlebells will make you tough as nails.
Dude..enjoy your common sense no BS videos. I'm 59 and started KB's about 4 months ago and see how much better my back is and just basic movements have enhanced everyday.. I stay with 8k 16k 20k and 24k Nothing bigger than that..I think those sizes are good enough for me..althrough I will try a 48k to overhead press just once to see if I can do it. But that will not be until later in the year when I'm fully mastered the 24k..lolol Thanks again..I may never go back to the health club when I can get a work out from these items.
i started with twenty and thirty minute kettlebell routines. I press pause when I rest or am not working. Making some gains in strength for sure. I was truly wasting my time in the gym. I still like going though.BEING AROUND PEOPLE RULES HAHA.
When my gym closed due to Covid lock down I got 2 kettlebells and worked out at home. When the gym reopened 3 months later I went back and I found working with dumbbells and machines was a lot easier. The challenge that you get with kettlebells isn't there. I'm seriously considering cancelling my membership.
Today I started doing thrusters with 32kg and have been doing the saggittal and frontal plane swings for a long time, along with some low rep overhead presses. What you said about the weights - feels good man. I appreciate it.
Good stuff of truth n fact..10 min is plenty for excercise...KB just adds into it on another level .... but heck bodyweight moves alone for 10 mins will work you good as well. Subbed for the awesome vid and info.
hi! For a latino starting on the beautifull kettlebell world your videos are realy helpfull. Just a lite question.... For the turkish get up is like 5 minuts ich side or 10 ich side? Im been clear? Thak you
Great vid. Agreed on all counts. And there is no exercise like the get-up. And for a real barn-burner, try the Secret Service snatch test. You'll curse kettlebells for all eternity afterward and still come back the next day for more.
I just started 3 weeks ago and about 10 minutes is about all I can handle before I'm toast. Clean and press & squats with just a 20 lb has me struggling by about my 20th rep. Thanks for the videos! Gotta start somewhere, right?
New subscriber....I do a daily circuit ...sets of 10 swings..10 goblet squats and 10 burpees......8 to 10 rounds ....80 to 100 of each movement total......35 lb bell.......60 years old..(me..not the kettlebell).....plus some resistance band movements.....not saying its great... I also do intermittent fasting/very low carb.......its my way of fighting the onset of the dreaded dad bod
Just started for real kettlebelling, at 60, almost 61 .. and boy-o-boy, i wish i knew all of this info much sooner in my life. Spend way to much money and time on "normal" fitness atributes while doing kettlebels now its way more fun doing fitness in general wth way more benefits in less time and effort. Way to go, exellent vids👌, THNX👍
I start 2 weeks ago with 5 minute 1 day exercise one day regenerate and i already lost weight i was 92kg and now i 88kg and i using a 10 kg kettlebell :) for me its working,today was my first 10 minute workout and i almost died XDXD it was fcking hard :) but one day i wanna get that leven when i do my exercises with lets say the 24kg one what mark sayd in the video ohh and get a good body lose all the fat what i gained years and years.
Hey There! Thanks for the videos; they're short, sweet, and informative. Very, very refreshing to hear an accomplished trainer talk about training that don't involve barbells...or dumbbells. I have my first 10lb club on its way to me...can't wait to get started. I'm very intrigued....so, thanks!
KBs rebuilt my shoulder and gave me a 2x BW+ deadlift (425 raw at 200lbs). Great starting place for strength, mobility, power training. Double KBs are probably good for hypertrophy, but I've always had a mixed set. Also if you're in to grip training there are a lot of great reduced leverage movements to be discovered. Look up arm wrestling exercises
Started kettlebell training at the start of lockdown here in the UK when the gyms shut. Started with just 10 minutes circuits with a 16kg KB. Yesterday I performed a 1 hour circuit of 250 thrusters, 250 swings, 250 dead lift, 200 press ups and 200 sit ups. If i would have attempted this 6 months ago with just purely moving weight in the gym them am sure i wouldn’t have completed it. Might not be impressive to most people but for me its an achievement. Edit: the first 10 minutes of the circuit was 50 walk outs, 50 press ups and 50 shoulder taps. 10 reps each 30 seconds rest repeat 5 times. The actual KB circuit was 25 reps each except the press ups and sit ups they were 20 reps. 1:30 rest and repeat 10 times. Finished off with 8 goblet squats, 10 halos, 10 curls. Repeat 5 times 30 seconds rest in between.
Ok. So, how bout a free program to make me strong? Bench squat dead and I just add weight, simple. Where do I find the kb workout and what about clubbells? Whats diff between clubbells and 1 kg indian club work? To date, this is your best video imo.
You mentioned doing kettlebelling every day... do you do the same exercises or do you rotate them? Mondays are swings, Tuesdays cleans, etc.? If not, isn't there an increased risk of injury? I assume that's what you meant and you said as much towards the end @5:13, but I want to make sure I understand you...
I have been missing your videos. I love my Kettlebell. Got one after seeing a video of yours last year and have used one just about every day since. Its by far my favorite tool in the gym (or anywhere I go)
KB were used in PE classes in post soviet countries. So was the gymnastic part of it. No footballu or other stuff as this you could play after school. I had 6-8 hours PE classes and all gymnastic etc. Your parents couldn't write you a letter sayin :"My kid can't exercise today because he has headache." Only valid exemption was fro a doctor or school nurse.
I used light kettle bells 6kg yesterday ( just getting back into exercise after a long break and didn't want to sprain anything) for cleans shoulders and triceps really feeling it .Also did standing shoulder press with 5kg dumbbells , lat raises and front raises at 3kg just added one armed standing cable rows and lat pull down at a light weight.
I was getting into kettlebell training and loving it until I suffered a leg fracture. Now I'm doing split leg deadlifts and stiff legged deadlifts with kettlebells to re-strengthen my leg again!
Love kB training , try this 50 push ups , 50 swings any weight you want or have , straight into clean to squat to press 15 left 15 right all without a break , then work down the ladder reducing sets by 5 apart from squat to press , so 45 , 35 and so on to 5 with the minimum break between sets ,if you find it easy increase the weight or reduce rest 20 minutes of hell .
Very good information. I'm 47, 1.87cm and 82kg in weight. I've always done weight training but I started to get interested in Kettlebell and I'm loving it. The physical conditioning that it gives you is very different from everything i has done. I'm using 16kg. This is my first kettlebell.
If I could go back 40 years with knowledge I have now, I would never enter a gym or buy a bodybuilding magazine. I would buy a KB and do Calisthenics with Rings.
I purchased a 35lb kettlebell and now I am banned from the bowling alley.
Haha how has this not got more likes! Lmao
Why? Did this exercise help your bowling?
humor is always appreciated
@jwgeezer I do five days a week. 300-350 reps a day. I'm 59 and use a 16 kg and 20 kg.
@jwgeezer 5 days a week is pretty good. you can do 7 for about 4 weeks max in my experience. after that, if you are on a progressive program, it will start to beat you up to much
"COMRADE! The kettlebell has been instrumental in weeding out weakness out of the Russian gene pool, and you're next! You ARE on the Soviet territory, and you ARE becoming a better man. If you don't know how, I'll teach you! If you don't want to, I'll make you." - Pavel Tsatsouline
And if you can't do it...
THE WALL WILL FIX YOU!
a great man
Observe!
Well this is the false statement made for advertise as Soviet doesn't mean Russian. In fact the biggest victim od bolshevicks were Russians itself.
@@nieczerwony This is a reference to Pavel's hilarious but legitimate Instructional on Kettlebell Training. It's on youtube for free, check it out.
5:00 I can attest to this. I have been consistently working out 5-7 times a week for 4 months doing this suggested workout. I modified it a little but this is how it’s been for me: 10-15 min a day, first 10 min goes to swings at 40 sec on 20 sec off and 5 min goes to reversed get ups consistently through no stopping. I can honestly say I have never been happier with my physique than right now. I love the way I look and I love the way I feel. Before using kettlebells exclusively it was hard for me to stick to my exercise routine, but when I watched this video here months ago I made that commitment to myself I could do 10 min a day at the bare minimum. I have abs now, like defined and pronounced definition it amazes me. Just those 2 workouts alone have changed my life and I just wanted to be a verifier for this great wealth of information Mark Wildman offers for free. He knows what he’s talking about and I’m living proof. Just 10 min a day and you will look incredible, feel incredible in a very short time and be in a better physical class than most around you. I didn’t feel far off from where I wanted my goal to be but before I never could accomplish the ab definition I have now. Exercising with kettlebells literally melts the stagnate fat that never seems to go away. Thanks Mark!
And to anyone on the fence about beginning with kettlebells, trust me with consistency growth comes fast, the human body naturally wants to build muscle and do things well. I started with just a 10 lb kettle bell and now 4 months later I’m working with a 20lb. I know soon I’ll need the next size up and that’s amazing to look back on the progress.
Fantastic
Wonderful results! I've experienced similar benefits. But I alternate days A-B style. One day I do TGU + Swings for 20 min. Other day rest. Day after I do CP + Squats for 20 min.
I'm wondering about the difference it would make if I start exercising everyday. Do you have rest days? Or it's 15 min everyday with those two exercises?
Agree absolutely. A trainer who introduced me to Kettlebells had a mantra, 100 swings per day, is the bare minimum required. Add to that squats, snatches, clean and press and baby you’re on your way. I’m a 77 year old female and do all this, plus bilateral Hellion routines. Best training aid. I also have a 16kg and a 10kg at home - no excuse not to exercise.
JULIE HOCK Nice work! Kettlebells are good for all body shapes and sexes. Keep up with your routins, they obviously work.
Damn Julie!!! I'm scared of you! 😄 Go gurl!
where do I find more info on the bilateral Hellion routines?
If this is true you have all the respect
Julie i imagine you're un good form acttualy?
6 kettlebell movements he mentioned:
1. Swing
2. Clean
3. Snatch
4. Squat
5. Press
6. Get up
Thanks!
The clean and press is my favorite combo move
First make sure the SNATCH is CLEAN, before you SWING.
Then PRESS up against her SQUAT, before you GET UP.
😂🤣😂🤣😂🤣
@@MysticDonBlair lmao
Which one is the snatch...? A video of these 6 movements would be great...
Who is watching this after corona lockdown?
KingslayerSrb kettlebells are suddenly tough to find!
Been usin' them for 4 years now (got a 20 kg and a 24 Kg) and now I don't need a gym. Doing 260 swings a day (more on sat and sunday)
@@superash82 I think all fitness equipment has become scarce.
@@superash82 true, got my hands on a 26kg bell, can't do get ups with it, but its awesome for presses, swings, cleans and squats, i also fell in love with overhead carries
Thicc Boi the only kettlebell I could find was 24kg and they wanted £120 for it. Can’t get any in the UK anymore
I decided to just do 100 swings a day to keep it simple with no excuses. It says everywhere males should start at 35# bell. But I just happened to have a 25# bell at home so went with it. I have chronic back pain and could barely do one swing with the 25#. I pushed through and can now do 100 swings. I do this 2-4 times as day. It’s kicking my ass and I am getting fit and starting too see my abs. Proper nutrition is helping too. Count those macros! I also run a couple miles a few days per week. I will upgrade to the 35# soon, but I may have given up if I’d started with the 35#. So don’t be afraid to start small if you need to. It’s better than not doing anything at all.
nice.
How is your back pain now after 2 years? Did the kettlebell help with that?
I just started with a 45. Just got done doing a round of Power 90 and I find out some exercises arent that good for you so I switched over to kettlebell. For example too many pushups explodes your shoulders. And my right shoulder was starting to hurt. Had a pacemaker put in on that side like 7 years ago and back then it was like a shotgun shot my shoulder. I also got my neck fused c3-c7 front and back shortly after... But yeah I also have some 20lb kettledumbells. With my workout last night I only used it for swings that went up over my head in a workout I am trying out. Oh I have occipital neuralgia for life now. Was partially spinally decapitated then went sudden cardiac arrest to top that off.
How's the back doing now?
Cracking upload. Kettle bells were the best buy for me; skipping rope, TRX, punch bag and kettle bells are all I need.
Building my KB army. I have the Jungle Gym XT and rope (haven't done in a bit). Sold my punching bags (no space). Good set up @Ron White.
Been kettles for decades since being an old Marine. Your videos Mark are spot and great for all new/old comers Sir. Beautifully explained without the macho rubbish. many thanks.
I added kettlebells to my yoga / pushup / pull-up routine and it took me to another level of fitness 👍🏻
Pavel's "Simple and Sinister" program is pure gold. His "The Quick and the Dead" is a great program as well.
I like this dude’s style - straight shooter, no fuss, no muss
and All Facts!
Komrad, get kettlebell, do 100 swings per day.
Got my 35lb kettlebell, 2wks into Pavel's S&S... liking the simplicity. Thx for making a concise, encouraging, and approachable video on why KB work is good for everyone. 👍
Being a dad of two children (1y/3y) with a wife and a fulltime job, kettlebells are my only workout most of the time. I train about 3-4 times a week for about 15min each time. Of course, I am far from ripped or shredded, but I am strong, explosive and I look fit and healthy. I did 50 deck squats today... it was rough. Especially right now having the possibility to do my workout at home is a lifesaver!
I throw my 1.5 year old up in the air by doing the kettle swing (he as kettlebell...). As he gets heavier I've now decided that I should look into the whole kettlebell thing. Just throwing him a few times is an intense workout.
Find a partner who looks at you in the same way Mark looks at his kettlebell in the thumbnail ❤️
I bought four kettlebells 8 weeks ago. I started on a 8kg, first week killed me. Now using a 20kg for most exercises. These things have totally changed my life. I'm now purchasing another 20kg and a 32kg. I should point out I'm 51 and have a lifting background.
ATTA BOY PAUL 🥊🥊🥊
That's some fast progression! Nice.
how are you getting on? still doing it a year later?
kudos great presentation! I did not implement kettlebells until age 50 (7 years ago) and everything you said is so true. My body has undergone a complete transformation mechanically. I have done powerlifting in 20's marathons/Triatholns in my 30' 40's (boston marathon & ironman). Have since gained more flexibility and muscular endurance..... up to 100 nonstop snatches with 60 lbs. in 6 minutes or 75 nonstop turkish getups in 30 minutes with 55 lbs
That is an impressive accomplishment. Tip of the hat to you. Those TGU are tough.
Beast! 💪
Wow that’s really good
You are really strong sir. Those 75 TGU must have killed you!
Thanks Todd
As I age I'm finding TGUs to be the ultimate foundational medicine
Great summary. Kettlebells have been some of the most challenging exercise routines I have pursued. Intimidating ramp up period to learn.
In the early 2000s. I was discouraged by Sports Chalet associate not to buy kettlebells because the only exercise you get out of kettlebells was shoulder press.
Sports chalet has been out of business since 2016
Lol. I love that story.
Over three years later, this is still an incredibly wise perspective on physical training. Thanks for helping jump on the kettlebell and heavy club bandwagon.
I haven't gone through Mark's site in it's entirety but I'm looking forward to doing so as Mark's breakdown/explanation is of the very highest level obviously a first class trainer. I haven't used kettlebells for an extended period of time and due to a shoulder injury I have a weakness at this point in time so I will be starting with the basic movements.
Sometime around 2010 I went on a high rep kettlebell kick. I would do five exercises consecutively for a minute each for two or three rounds primarily because I didn’t want to be spending all day in the gym. My arms and shoulders grew exponentially in those few months and it was usable muscle that never went away when I stopped working out for a few years.
You absolutely could be in good shape doing ten minutes per day.
I'm a lifter and just started with the 10K kettle bell challenge. It's awesome and I'm falling in love with kettle bell work! Using 16kg!
"You're not going to be able to just pick it up and walk around..." Au contraire! I hear the suitcase carry and farmer's carry etc. are good exercises. Sometimes I just take my 45 lb (20 kg) kettlebell for a walk, switching positions as I feel I need to. I'm not saying it's better than the basic 6 (which this video has convinced me I need to learn and do more), but it could probably be a good supplement.
suitcase and farmers carry are excellent exercises... but its hard to write a progressive program for them that doesn't take more time. example. walk for 2 min. walk for 3 ... walk for 20... there are three positions you can carry in.. low. medium. high. then you can put in an extra... hell.... now i gotta make a video on this.
Kettbels are awesome, I am Russian myself and use them everyday. I am almost 40 have ton of energy, try do do 100 swings a day and few other exercises. Rotational swings and such, I can bench 275 and really don't do any weights. Kettbels work your entire body, having muscles does not mean you are in great shape. So basically, anything you do to even if it's 10 min a day and watch what you eat is much better than doing absolutely nothing. Anyone can find 10 to 20 min a day to work out.
I love our russian kettlebell athletes.
@@MarkWildman it's in my blood, my grandfather was using them everyday at 85. Lol
@@agentsmith9851 and i bet he was strong!!!!
The intro to this video really does a spot on job of explaining why kettlebells are such a revolution. They are a serious threat to the fitness equipment industry.
My first time watching 2 of your videos and I found them to be more informative than most of the videos I've found about working out. For that friend, I subscribe and I'm looking forward to seeing more of your content.. Cheers
Look up Pavel Tsatsouline. Glad I had all my stuff before this lockdown. 5 minutes of get ups and five minutes of swings is more than enough as a bare minimum.
At last, someone who is accurate and give examples of what "in good shape" means. Good to know to fix oneself objective. Thanks!
Gyms all closed, happy I have 3 kettlebells at home!
Thank you for great videos. You helped me figure out and start kettlebeling, I am now at 24 kg and buying 32 kg. Its makes you strong 💪.
What a stuff man. I was one of those 600 pounds leg gym workout. Now only kettlebell))) what a thing. thanks a lot!!!
I'm in my 30s, I'm a busy dad, and so one of my fitness goals this year was to come up with a "no excuse" program, as in something that I can do every weekday (resting on weekends) no matter what such that I have "no excuse" not to. Needless to say: enter the kettlebell and I was off to the races. My specific program is 300 reps freestyle (swings, squats, etc.) which helps me stay organized, and incidentally enough takes me about 10-15 minutes to execute... and honestly by then end I'm always hosed! Something I've noticed is that I haven't really hit a "wall" yet or had to pass because I'm feeling sore or whatever. It's felt good! So, I'm not a licensed CSCS or fitness guru by any means but if anyone is reading this that needs that encouragement... GO FOR IT!!
Look up Pavel simple and sinister
thanks poppy
This video is encouraging ... inspiring
5.11...For those that know....and I love my kettlebells. .thank you for your brevity
My favorite kettlebell workout video is Fitness Blender's 1x10 Kettlebell workout.
I'm working through this myself just 10 mins a day. Swings, TGU, squats, presses.
i only have two 5kg kettlebells but they are awesome..i do 24 reps x 3every day for the last 3 months and walk 5 km to 10 km every day ..at 40 years old in the best shape of my life ..lol ps i have one rest day a week
Ps... me too
Hey Mark, I don't know if you read these, but here goes. I've been pretty out of shape for most of my life, but losing my job didn't mean I got a higher bodyfat percentage, it did mean I lost quite some muscle. Now in 2021 I plan to get some of that sweet raw power back.
I have a 12KG kettlebell and this is what I worked up in a high intensity 5-3-1-3-5 reps form:
Swing
Clean and press (left and right of course)
Goblin squat
Rows (L+R)
Deadlift
Floor press (L+R, my chest is suffering the most at this point)
Then end it all with a plank, goal at 1 min (now at 41s).
I would like to do the plank on the daily and the full program twice a week. Does this sound like a good plan to you?
Sounds like a good start. What’s the plan moving forward
Great video! Thank you! I just found your channel this morning and I'm really enjoying your videos. You're inspiring me to keep up on my kettlebell workouts.
That was awesome. Super helpful. Thanks!
before i started training (started instantly with kettlebells. since then, i ve lost 2 inches of bellyfat. im using kettlebells now for 7 weeks. thats not bad, at all. now i just need to master the form and then add sets.
I purchased a 35, 45 and 60 pound kettlebell. I am focusing on swings, get ups and snatches while performing recumbent biking and chins at the gym until mountain biking season. As a former powerlifter with injuries head to toe, I needed a new routine.
Very clear and helpful explanation,thanks!
Incredible, concise presentation. Thank you!
3:20 He said "doo doo" haha
June 2020 I was 340 pounds at 47 years old. Hadn't worked out in almost 20 years. After dropping 90 pounds I started swinging a kettlebell - 10 sets of 10 double hand swings with a 35lb bell twice a week. 100 days later I've lost another 20+ pounds while adding significant muscle. I currently do 400 swings per day 5-6 times per week with a 44lb bell. On strength days after pushups and getups I do 10 sets of 40 - 5 cleans with each hand into 10 single alternating swings into 20 double swings. The results have been absolutely ridiculous. 20 minutes 5 times a week has COMPLETELY TRANSFORMED my physique. Incredibly effective.
amazing transformation sir. keep it up
Ciao Mark, ti seguo in tutti i tuoi video, cerco di capire quanto più possibile ma purtroppo non conoscendo la tua lingua, faccio molta fatica. Sei un grande
You know, I think you may have rekindled my interest in kettlebells
That's great to hear Because I use a 35 pounder or two 35 pounders and people make fun of me because they think 35 pounds is a dinky weight and nothing compared to their 160 pound bench press
Those people are …,, not smart.
Not that I'm an expert on kettlebells but I would tend to agree with Mark. For the last 35+years I've only done your typical free weights/machine workouts. Lately I sold all my weights(moving is in the near future) and bought some kb's. All I can say it WOW, talk about a workout, but I also do about 8 sets of dips too. I won't go back to weights....well not 100% anyway, I think I'll still do the odd exercise with standard weights. I typically workout 2x/week, I'm in my 60's.
I'm a 39 year old, 125lb female and my current protocol is 500 swings every weekday with a 28kg bell. Can attest that kettlebells will make you tough as nails.
Holy s$&t. That will do just fine
Yes I just started,with my letter bell,love it😁😁😁
I don't want to compete.
I just want to be really fit when I die. 😉
I've messed around with a 16kg , this dude totally hyped me up. I'm slightly better than the avg modern being hahaa😎
Dude..enjoy your common sense no BS videos. I'm 59 and started KB's about 4 months ago and see how much better my back is and just basic movements have enhanced everyday..
I stay with 8k 16k 20k and 24k
Nothing bigger than that..I think those sizes are good enough for me..althrough I will try a 48k to overhead press just once to see if I can do it.
But that will not be until later in the year when I'm fully mastered the 24k..lolol
Thanks again..I may never go back to the health club when I can get a work out from these items.
Very informative! Thanks Mark. I've been doing kettlebell workouts daily for 2 years, it's a great piece of equipment.
i started with twenty and thirty minute kettlebell routines. I press pause when I rest or am not working. Making some gains in strength for sure. I was truly wasting my time in the gym. I still like going though.BEING AROUND PEOPLE RULES HAHA.
Finally someone willing to break this down for me on how to use and weigh these kettlebells!!!...Thank you so much!!!
When my gym closed due to Covid lock down I got 2 kettlebells and worked out at home. When the gym reopened 3 months later I went back and I found working with dumbbells and machines was a lot easier. The challenge that you get with kettlebells isn't there. I'm seriously considering cancelling my membership.
Collar. Locked. Popped. LOADED. Just like my swing.
Thank you. Great info.
I’m new to kettlebells. When he says 10 minute set is that no stop continuous swinging ? Or does that include rest between sets ????
dont kill yourself. Make rest if needed)
Today I started doing thrusters with 32kg and have been doing the saggittal and frontal plane swings for a long time, along with some low rep overhead presses.
What you said about the weights - feels good man. I appreciate it.
Yeah, 10 min of KB work without stopping, holy crap, you would be bad ass.
You're great!
Good stuff of truth n fact..10 min is plenty for excercise...KB just adds into it on another level .... but heck bodyweight moves alone for 10 mins will work you good as well.
Subbed for the awesome vid and info.
hi! For a latino starting on the beautifull kettlebell world your videos are realy helpfull. Just a lite question.... For the turkish get up is like 5 minuts ich side or 10 ich side? Im been clear? Thak you
Do not do more than 5 reps of kb get ups per side! Switch or take a break!
Awesome advice.
Great vid mate, thank you!
Love the video, subbed. Will just need to endure the popped collar... ;) Keep up the great content.
Great vid. Agreed on all counts. And there is no exercise like the get-up. And for a real barn-burner, try the Secret Service snatch test. You'll curse kettlebells for all eternity afterward and still come back the next day for more.
I just started 3 weeks ago and about 10 minutes is about all I can handle before I'm toast.
Clean and press & squats with just a 20 lb has me struggling by about my 20th rep.
Thanks for the videos! Gotta start somewhere, right?
go bish ! Im proud of u
New subscriber....I do a daily circuit ...sets of 10 swings..10 goblet squats and 10 burpees......8 to 10 rounds ....80 to 100 of each movement total......35 lb bell.......60 years old..(me..not the kettlebell).....plus some resistance band movements.....not saying its great... I also do intermittent fasting/very low carb.......its my way of fighting the onset of the dreaded dad bod
Do kettlebell swings combined with skierg
Just started for real kettlebelling, at 60, almost 61 .. and boy-o-boy, i wish i knew all of this info much sooner in my life. Spend way to much money and time on "normal" fitness atributes while doing kettlebels now its way more fun doing fitness in general wth way more benefits in less time and effort. Way to go, exellent vids👌, THNX👍
I start 2 weeks ago with 5 minute 1 day exercise one day regenerate and i already lost weight i was 92kg and now i 88kg and i using a 10 kg kettlebell :) for me its working,today was my first 10 minute workout and i almost died XDXD it was fcking hard :) but one day i wanna get that leven when i do my exercises with lets say the 24kg one what mark sayd in the video ohh and get a good body lose all the fat what i gained years and years.
solid points subbed.
Great Video!!!
A 5.11 shirt with a popped collar?
Tacti-cool bro
truly.
I’m going to buy one, you’re going to teach me how to use it...
Hey There! Thanks for the videos; they're short, sweet, and informative. Very, very refreshing to hear an accomplished trainer talk about training that don't involve barbells...or dumbbells. I have my first 10lb club on its way to me...can't wait to get started. I'm very intrigued....so, thanks!
Good explanation.
I just found your channel this weekend. Great videos! I’m going to add kettlebelling to my workout.
Big fan of this guy. Great delivery. Solid message. Wish I could pull off the collar, but maybe with time.
KBs rebuilt my shoulder and gave me a 2x BW+ deadlift (425 raw at 200lbs). Great starting place for strength, mobility, power training. Double KBs are probably good for hypertrophy, but I've always had a mixed set. Also if you're in to grip training there are a lot of great reduced leverage movements to be discovered. Look up arm wrestling exercises
Started kettlebell training at the start of lockdown here in the UK when the gyms shut. Started with just 10 minutes circuits with a 16kg KB. Yesterday I performed a 1 hour circuit of 250 thrusters, 250 swings, 250 dead lift, 200 press ups and 200 sit ups. If i would have attempted this 6 months ago with just purely moving weight in the gym them am sure i wouldn’t have completed it. Might not be impressive to most people but for me its an achievement.
Edit: the first 10 minutes of the circuit was 50 walk outs, 50 press ups and 50 shoulder taps. 10 reps each 30 seconds rest repeat 5 times.
The actual KB circuit was 25 reps each except the press ups and sit ups they were 20 reps. 1:30 rest and repeat 10 times.
Finished off with 8 goblet squats, 10 halos, 10 curls. Repeat 5 times 30 seconds rest in between.
Damn. I should make this a goal workout in the app
Mark Wildman completely forgot the reason i wrote the comment was to thank mark ! Thank you mark. Wouldn’t be where i am today with out your videos 🇬🇧
Would this be beneficial for obstacle course races like Spartan races? And what do you think about jump ropes?
Ok. So, how bout a free program to make me strong? Bench squat dead and I just add weight, simple. Where do I find the kb workout and what about clubbells? Whats diff between clubbells and 1 kg indian club work? To date, this is your best video imo.
When you talk about the 2 get up workouts. The 10 minutes, is that time under tension? What is the goal you are going for here?
Legit just tgu's for 10mins straight
@@rtpimAPEX 5 mins each side?
Alt hands each rep. 5 min straight is pretty brutal shoulder load.
You mentioned doing kettlebelling every day... do you do the same exercises or do you rotate them? Mondays are swings, Tuesdays cleans, etc.? If not, isn't there an increased risk of injury? I assume that's what you meant and you said as much towards the end @5:13, but I want to make sure I understand you...
I have been missing your videos. I love my Kettlebell. Got one after seeing a video of yours last year and have used one just about every day since. Its by far my favorite tool in the gym (or anywhere I go)
KB were used in PE classes in post soviet countries. So was the gymnastic part of it. No footballu or other stuff as this you could play after school. I had 6-8 hours PE classes and all gymnastic etc. Your parents couldn't write you a letter sayin :"My kid can't exercise today because he has headache." Only valid exemption was fro a doctor or school nurse.
I used light kettle bells 6kg yesterday ( just getting back into exercise after a long break and didn't want to sprain anything) for cleans shoulders and triceps really feeling it .Also did standing shoulder press with 5kg dumbbells , lat raises and front raises at 3kg just added one armed standing cable rows and lat pull down at a light weight.
I was getting into kettlebell training and loving it until I suffered a leg fracture. Now I'm doing split leg deadlifts and stiff legged deadlifts with kettlebells to re-strengthen my leg again!
Love kB training , try this 50 push ups , 50 swings any weight you want or have , straight into clean to squat to press 15 left 15 right all without a break , then work down the ladder reducing sets by 5 apart from squat to press , so 45 , 35 and so on to 5 with the minimum break between sets ,if you find it easy increase the weight or reduce rest 20 minutes of hell .
He said do do!
Very good information. I'm 47, 1.87cm and 82kg in weight. I've always done weight training but I started to get interested in Kettlebell and I'm loving it. The physical conditioning that it gives you is very different from everything i has done. I'm using 16kg. This is my first kettlebell.
If I could go back 40 years with knowledge I have now, I would never enter a gym or buy a bodybuilding magazine.
I would buy a KB and do Calisthenics with Rings.