Coming from the traditional free weights gym culture it took me a little over a year to realise that the KB provides the opportunity to develop an athletic physique AND a different corresponding state of mind, in which 'progress' is not based on sets/reps to failure but in a combination of timed basic exercises that encompass muscle groups and excludes isolation moves like bicep curls and tricep extentions. I have to admit that I do not miss going 1.5 hours to a gym and much less the sporadic deep back pain of deadlifting beyond my real capacity!
I'm trying to get back more into KB training. I work out at home in my house. We renovated (did it ourselves over two years ago) and now have very low cielings. If I smash a hole or make a dent in the house... I'm dead! I do free weights at home. I'm 58 y.o. and in good shape. It's a hard mindset to stop free weight style training. I go outside and try some swings... I need a mirror. This channel though, has shown me some of the errors I had learned from other RUclips KB videos and online articles. Even this video has exercises I've tried.
@@pantameowmeow.s.1149 mirrors have their place. That said mirrors are overused in gyms. When we pay attention to what our eyes see we stop paying as much attention to what we feel. Being able to have awareness from the inside out is at least as beneficial as outside in. I’ve been training outside with kettlebells consistently for 13 years and I’ve had solid improvement in my lifts. Kettlebells ARE a free weight as are barbells, dumbbells, sandbags… - which are all valid strength tools. One of the advantages of a barbell is being able to easily lift heavy. I have big kettlebells for going heavy and I make sure that they don’t get neglected.
you dont need to deadlift to develop a strong or wicked back. i stopped deadlifting traditionally years ago. its far too risk an exercise. just do rack deadlifts, way more upper back contraction and focus, no risk of low back injury.
@@pantameowmeow.s.1149 why would you not combine the two. end your training with swings. incorporate turkish get ups into core days etc. its not one or the other because both give you different results.
For people who want to exercise with Kettlebell this film is a great collection of precious pieces of advice. I totally agree with all of them. Simply Minimalism.
All I can say is Thank You! This has kept me from making some costly mistakes….specially with the Russian Twist….even though the weight was extremely light…. I now know “just cause you can doesn’t mean that you should” thanks bruh!
It’s amazing how many high ranking fitness influencers are unaware of the risks associated with these exercises you mentioned in this video. I’m new to kettle bell exercises, so thank you for taking the time to explain and create targeted healthy alternatives 👍😁
Love it, brother! Couldn't agree more with #1 on the list! Dr. McGill opened my eyes years ago to the danger of doing anything that combines spinal flexion in conjunction with rotation. Solid video brother. Keep spitting that TRUTH and leading from the front!
As an anatomy and physiology obsessed student personal trainer who has seen 1000s of dumb exercises, you’ve just saved me hours upon hours of research. Great video. Thankyou
Sweet Jesus, man! I been doing many of this for weeks! Good thing i found your video and learned more. Thanks for your information, is truly apreciated. Also, it was the first time i saw the windmill! It mesmerized me so hard i runned to my kettlebell and try it right away! Is quite tricky, but can´t wait to integrate it to my training!
Question: I don't do standing OH triceps extensions with my kettlebell, instead I lie down on my mat and do them like a skull crusher. My shoulder is supported by the floor. Is that an acceptable exclusion to the rule?
Interesting topics. I've learned several of these from a trainer in the past. Some of these, like the heartbeat, were something that we used a light weight with but done at high reps. I can see your point on the dangers of it.
I do an exercise I call a wood chopper for my oblique muscle. I hold it in two hands by one side of my hip with my knees slightly bent. I raise the kettlebells across my body diagonally up high to the opposite side of my head. It seems to feel comfortable and works the oblique muscles. Is this a valid exercise?
I enjoyed this video so much. I had to discontinue KB training for awhile to heal from surgery. But, now I'm able to get back into it and excited to check out more of your channel!
I’d also add one more (potentially) dangerous move to the list that always gets overlooked, and that’s simply picking up your KB and carrying safely when setting up / putting everything away. Those still count as reps, people, and they can injure you if you don’t maintain good form.
Totally agree on the upright row. Shoulder destructor. Did it fir 2 weeks and got pain in the rotator cuff (left) and biceps tendon (right). Ditched the exercise for good. And yes, sit ups suck, even without weight they tend to cause me back pain whereas the KB swing seems to be a magic healer of the back. Probably by strengthening the glutes while slightly stretching the hip flexors.
Thank you VERY much. I subscribed immediately. I was using most of these exercises! And the replacements you provided are even easier (except for the Turkish get-up). :) Thanks man keep it up!
The last one, the KB american swing. I saw that video and tried and guess what, my shoulder hated it. It wud make a clicking sound and I immediately ditched it. Thank you!!
Thank you for this video I love kettle but I was in a three car accident less than a year ago and have been unable to do it because of my neck spine and shoulder injuries. I’m also seeing how I am contributing to my pain when I do attempt to work out with my kettle . Lastly, clearly the goblin squat was invented by your mentor Smigel😊
Thanks for sharing brother! We‘ve incorporated some of your exercises (the Hang Row for example) in our program with great success! You‘re an inspiration as well! - Gregory
One of my favorite things about kettlebells is the tremendous simplicity which they offer. Just a handful of movements, properly executed, target every muscle group in the body. It’s amusing and sometimes a bit vexing how people try to create so many novel movements or adapt kettlebells to movements for which there are other, better tools. If I wanted to do isolation exercises, I’d just go to the gym. I use Kettlebells cause I can cover everything with just some swings, snatches, presses, and windmills.
I just started incorporating kettlebells into my workout routine. I want to strengthen my core. I'm doing 4, 1 minutes round per workout with 1 minute rest. Is the following effective... 1. halos 2. Around the world 3. Swings. Your thoughts? Regardless of response thank you. Looking forward to future content.
most 👏 bang 👏 for 👏 your 👏 buck! I'll admit that I was sucked into KB flows when I was getting started. But I started to realize that a lot of them didn't feel quite right. Love that you are keepin' it real and giving your audience the most USEFUL information that will help them maximize their training and also help keep people SAFE. What does Dan John always say? "Variety for fun" 💪
I'm kind of a newbie to Kettlebells and decided to first learn how to NOT exercise with kettles, and boom I found Lebe Stark and the excellent host Gregory (btw "Stark" means Strong in Swedish ;) Anyway you got a new subsc.
The torque on the wrist for a KB bicep curl can be bypassed by putting a dish towel through the KB window and gripping that. This also allows you to pronate the wrist in the movement which is the other function of the bicep
A couple I disagree with is the tricep extension holding the horns and while a KB curl isn't good for the wrist the one video shows a guy cupping the ball with his Palm
Great video. I wish all the people in my gym that do the American style swings can hear this! Also, so much bad form out there, it’s crazy. Good technique is only a RUclips video away! Thanks Lebe!!
I do a curl and press is that a good exercise I don't feel no pain at all or any discomfort would you recommend. I curl the bells to the rack position and then I press them
Great video again. Thankfully I don't do any of those exercises! However, I will use heavy bands to do curls with kb's occasionally, either double handed or one handed. They work!
Really informative video! It actually got me thinking: When you talk about kinetic chains is there any literature you’d recommend that tells us a bit more about how to understand them so that if we choose to implement them we may do so correctly?
I know this post is old, but what do you think of the kettlebell wood chop? I have a particular muscle imbalance problem where my serratus anterior has gone to sleep and I need to wake it up! Apparently this is one exercise that may do the trick.
Great points all around, I would just use Orbits/Halos to replace the Triceps Extension rather than the pushup. Not that there is anything wrong with the pushup other than the fact that "you don't even need a kettlebell". Just be sure to not flare the elbows during the extended portion of the exercise, which is the most common mistake in the Halo/Orbit. A lot of people flare their elbows, because it feels like they are getting the bell lower, without actually getting the kettlebell lower. Those elbows have to stay tight for the entire Orbit, or you lose proper tricep engagement and shoulder mobility during the peak tricep extended portion of the Halo. I find it helps a lot to treat the Halo a little bit like a Steel-Mace 360. In the Mace 360, while the mace is travelling over the right shoulder, the elbows and hands are out in front of the left side of the body. In the Halo, when the Kettlebell is traveling over the right shoulder, the elbows will be rotated towards the left shoulder with the right elbow in front of your face, so that you can maintain the elbows' tightness, instead of flaring them like so many people on RUclips wrongfully do. This also gives you that good obliques rotation people are looking for in the Russian Twist, except the spine is kept in a safe position like it is in the Windmill.
While you listed kettlebell curls as a bad exercise, I noticed that you were demonstrating it in a different way than the way that Dan John recommends, so I was wondering if you think that the way that Dan John recommends doing kettlebell curls from the bottom of the goblet squat position using two hands while locking your elbows into your knees is ok to do?
Most of these were pretty common sense, but some were very surprising. I’ve done and taught Russian Twists forever… but I think after hearing the “why”, I will eliminate that from my repertoire. Thanks 🙏
Im new to kettlebells, and have a question. I noticed you and the girl aching back when you rack the kettlebell, is there a reason for that ? Amazing content btw !
Thank you! This is a video that everyone who wants to use kettlebells safely should watch. I've tried a few of these no-nos, and you'r right on the money. They're often too painful to be performed safely. Question: From watching your video, it seems that many problems can be addressed by simply performing three basic kettlebell exercises: the snatch, the clean & press (or just the clean) and the two-handed swing. Would you say that's accurate? Thanks in advance.
Curls are fine if you do it like the hammer curl and keep the wrist locked rather than letting the kettlebell hang against the wrist if that makes sense
for russian twist you can have the KB at your side on the floor and twist and grab it then bring it to the other side and put it on the floor and rotate back with no weight and go back and pick up off the floor and bring it back and set down, repeat. that way you are only bringing the KB across once not a constant back and forth with while holding the weight.
Great stuff my man...spot on. I'll just add, $hitcan the Upright Row with any medium...be it KB's, free wieghts, cables or DB's. Thank you....I learn so much from excellent coaching...
Macht man dem beim Türkisch GetUp nicht auch Initial einen Crunch oder Situp? Wie geht das mit der Aussage zusammen, dass diese schlecht für den Rücken sind, bzw. warum werden die GetUps dann empfohlen? Danke!
Das Gewicht wird zuerst auf den Ellbogen und danach auf die Hand verlagert. Das Aufrichten wird also nicht über einen klassischen Sit-Up vorgenommen. Ich hoffe das hilft! - Gregory
Lebe, I agree with most of the KB movements laid out here, except for the lying/overhead 2-hands on one kettlebell tricep extension. It is still safe if the user keeps the shoulder blades retracted and depressed, with minimal to no upperarm movement to isolate the triceps. Braced core and glutes in addition for the overhead tricep extension. In comparison the behind the back tricep dips can hurt the shoulder due to internal rotation of the shoulder capsule.
Great observation about the dips on kettlebells! I didn‘t think about this! I would still classify the standing tri-extensions as a more problematic exercise because of its final position that can literally leave you „hanging“. Even with DB, I always had my issues with them. - Gregory
I think you're right about it being reasonable if it's lying down vs. standing. Also works the core well, maybe better, especially if you do a chair legs raise position and keep the lower back on the ground. I like it but doesn't feel like a high priority exercise with all the other things you can do with a kettlebell, though fun to isolate the triceps from time to time.
Point 8: Does this also go for hip thrusters, which is a very similar exercise? If so, I have to heavily disagree with that. I doubt that a goblet squat works as well on the glutes as hip thrusters. Another very import point: If you have problems with the hip flexors you need to train the glutes to loosen them. Hip thrusters and glute bridge work the glutes but barely work the hip flexors (which is what you want) and I doubt that you will get the same benefit with the goblet squat. So again, couldn't disagree more. I still liked the video though.
American Kettlebell Swing... I didn't know that. I did some crossfit a couple of years ago and also (independendly) I did some probably too fast progressing bodybuilding exercises (shoulderpress). During that shoulderpress phase my right shoulder started aching. First I thought it's just a sour muscle or something... but it didn't go away so I didn't do anything that could straing the shoulder for half a year and still had some pain... turns out I probably got arthrosis there. Looking back that's totally plausible, moving too much wait with probably not great technique. The american kettlebell swings I did probably didn't help either. It's a process that takes time, but at some point your shoulder joints are beyond the point of regeneration/repair and you got to live with that condition. So even if you can do a certain exercise (like the american kettlebell swing) without any problems, that doesn't mean that you're not heading into problems. You just don't notice anything yet. So yeah, exercise with good technique, slowly progressing instead of aggressively with poor technique and as I said... I didn't know that about the american kettlebell swing. Avoid exercises that have a high chance of hurting you for the long run (the long run meaning there is no way back).
100% agree about the American KB swing. Bad for the shoulders, bad for the lower back and ultimately misses the whole point of the Russian swing as a ballistic hip-hinge by giving you more time at rest in between swings. Someone, somewhere has basically tried to create what they thought would be a more extreme version of the Russian swing, but it’s basically just a crap snatch that shortcuts all of the discipline and practice needed to perform that move properly.
Nice one Gregory, I agree with you on all of these. I actually started out with light kettlebells a few years ago doing exactly these (and more terrible ones - look up Coach Ryan's early stuff!), and only after a while did I discover the fundamental KB moves - swing, snatch, squat, press, clean, TGU. One question: I think sometimes it's hard to distinguish between a "KB flow" and a "KB complex". Your standard LS workouts are technically complexes, but at two minutes per exercise this goes more towards endurance/time-under-tension training. What do you think of KB complexes that use the fundamental movements for much less reps (for example, 1-5 reps per exercise) but "flow" from one to the other? Maybe you have seen the Pat Flynn minimalist complexes that last for 15 minutes, for example? Would love to hear your thoughts on those. Thanks!
That's where I started, too! with the Coach Ryan videos. I got so discouraged I left it alone 😞 Did you ever notice how Ryan switched clothing in middle of sessions?
Love your content, only one I had a partial issue with is the kb curl a non-competition kettlebell 10-25 light enough weight to actively squeeze the kb keeping it static throughout the curl motion working grip and biceps. Thoughts?
@@lebe-stark My apologies, your thoughts on doing bicep curls and working grip strength simultaneously using a kettlebell. Starting the curl as normal palms up and actively squeezing the handle so the kettlebell does not move in the hand remaining inline with the hand and wrist. Is it something you’d see as viable or something you’d suggest be trained separately to maximize results?
@@uSmitH2010 Now I get it! Thanks for clarifying! This can certainly have its place because of the weight displacement of the kettlebell and how it acts on the forearms; wrists. Great observation! - Gregory
love ur vids but i disagree with some of these. Curls with KB can be used with many grips. for example Kb hammer curls are crazy good. Regular curls can stress the wrist but simply fix your form. With tricep extensions if you do proper form and a weight you can handle youll be fine. Lightweight superset HC into TE nasty arm pump
Hey they Can you program a , video for basketball... specifically how to build durable legs your content is great however I would like to know more about the way kettlebells can benefit and improve our basketball players explosiveness and injury prevention.
Obviously, playing lots of basketball is part of the equation. There is nonway around that. I'm thinking all the basics -- squats, swings, presses, and get ups. Maybe get in a rigorous kettlebell workout, and THEN go play ball after fatigue has set in. Play ball a lot and regularly do the kettlebell basics and I would think the results will be better than just playing ball. Genetics and epigentics will help, too. Don't sleep on epigenetics. Search the story of the 2004 Italian National Basketball team and their performance after they applied Zone Diet principles (Dr. Barry Sears) to modify their epigenetics. They went from average in Europe to silver medal in the Olympics in one year. They beat the US Olympic team by about 25 points. Also, search out Morley Robbins to learn how to optimize Mg-ATP production.
A bit off topic, but I think controlled parkour (in a gym setting, with an instructor) is very conducive to improving basketball related skill sets (actually, anything, it is like gymnastics-light minus some of the strength training, but that can be added in). Parkour outside the gym is excellent as well, but the participant has to be discerning because the risk of injury is not insignificant, and increases exponentially when someone has a reckless mindset. An anti-inflammatory diet + parkour + lots of court time + quality training == an optimized basketballer for their genetic potential. And exceptional quickness is every bit as powerful as exceptional height -- so don't let shorter and quicker players lament about their lack of height. Learn to use that quickness!
Short sets of heavy swings should improve explosiveness and jumping ability without impact. And figure eights looks like a basketball drill, don’t know if it has any carryover though 😄
Well done, and the alternatives to traditional kettlebell exercises was great! As useful as kettlebells can certainly be in resistance training (or even cardio in a circuit training program) - please avoid the traditional swing. Not only because nearly everyone uses incorrect form and/or too much weight, but the cons far outweigh any pros, even with excellent technique. The long term negative repercussions on the back (especially lumbar) and shoulders are well documented, and more so, verifiable by speaking to any physiatrist or orthopedic doctor. There's a plethora of safe, effective alternatives to these that don't have the damaging track record of the swing.
@@lebe-stark I know this comment is old and he never replied, but perhaps he was referring to the American swing when he said "traditional"? Obviously the real traditional swing is the Russian version, and I’ve seen & agree with your videos on the safety of those (people whose spines cannot tolerate sheer forces notwithstanding). My guess is this was just a semantics issue.
Hmm I agree with everything up till 7min… why exactly are you shitting on the tow tap? Lol no disrespect, just thinking if people jog or bounce in place, I see nothing wrong with using the tow tap; if it’s about the kettlebell, if you’ve got one with you use it, if not and you want to tow tap, tap a curb. Honestly it’s no big deal I just want to understand if I’ve missed a danger in the tow tap lol or are you just saying you don’t need a kettlebell for it so use something else?
► Free Kettlebell Workout For Men Over 40 - bit.ly/free-kettlebell-workout Which kettlebell exercise did I miss? OR do you think differently? Let me know! - Gregory
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Coming from the traditional free weights gym culture it took me a little over a year to realise that the KB provides the opportunity to develop an athletic physique AND a different corresponding state of mind, in which 'progress' is not based on sets/reps to failure but in a combination of timed basic exercises that encompass muscle groups and excludes isolation moves like bicep curls and tricep extentions. I have to admit that I do not miss going 1.5 hours to a gym and much less the sporadic deep back pain of deadlifting beyond my real capacity!
I'm trying to get back more into KB training. I work out at home in my house. We renovated (did it ourselves over two years ago) and now have very low cielings. If I smash a hole or make a dent in the house... I'm dead! I do free weights at home. I'm 58 y.o. and in good shape. It's a hard mindset to stop free weight style training. I go outside and try some swings... I need a mirror. This channel though, has shown me some of the errors I had learned from other RUclips KB videos and online articles. Even this video has exercises I've tried.
@@pantameowmeow.s.1149 mirrors have their place. That said mirrors are overused in gyms. When we pay attention to what our eyes see we stop paying as much attention to what we feel. Being able to have awareness from the inside out is at least as beneficial as outside in. I’ve been training outside with kettlebells consistently for 13 years and I’ve had solid improvement in my lifts. Kettlebells ARE a free weight as are barbells, dumbbells, sandbags… - which are all valid strength tools. One of the advantages of a barbell is being able to easily lift heavy. I have big kettlebells for going heavy and I make sure that they don’t get neglected.
you dont need to deadlift to develop a strong or wicked back. i stopped deadlifting traditionally years ago. its far too risk an exercise. just do rack deadlifts, way more upper back contraction and focus, no risk of low back injury.
@@pantameowmeow.s.1149 why would you not combine the two. end your training with swings. incorporate turkish get ups into core days etc. its not one or the other because both give you different results.
I'm a beginner with kettle bells and this was so useful for me, thanks.
Glad it was helpful!
For people who want to exercise with Kettlebell this film is a great collection of precious pieces of advice. I totally agree with all of them. Simply Minimalism.
All I can say is Thank You! This has kept me from making some costly mistakes….specially with the Russian Twist….even though the weight was extremely light…. I now know “just cause you can doesn’t mean that you should” thanks bruh!
The russian twist fucked up my back very bad, and I can definitely confirm what has been said here.
Thanks to you and Angie for the hard work in educating on the healthy,correct,functional use of kettlebells
This may be one of the most important videos on the channel. Thank you! I will hold on to my light slam ball for the crunches and twists!
It’s amazing how many high ranking fitness influencers are unaware of the risks associated with these exercises you mentioned in this video. I’m new to kettle bell exercises, so thank you for taking the time to explain and create targeted healthy alternatives 👍😁
Amen
Love it, brother! Couldn't agree more with #1 on the list! Dr. McGill opened my eyes years ago to the danger of doing anything that combines spinal flexion in conjunction with rotation. Solid video brother. Keep spitting that TRUTH and leading from the front!
Thanks for sharing brother! Dr. McGill‘s work is revelation for many of us! - Gregory
Just wanted to say thanks to both of you. Your info on kettlebell form and strong man have been a huge help
As an anatomy and physiology obsessed student personal trainer who has seen 1000s of dumb exercises, you’ve just saved me hours upon hours of research. Great video. Thankyou
Sweet Jesus, man! I been doing many of this for weeks!
Good thing i found your video and learned more. Thanks for your information, is truly apreciated.
Also, it was the first time i saw the windmill! It mesmerized me so hard i runned to my kettlebell and try it right away!
Is quite tricky, but can´t wait to integrate it to my training!
Thank you very much for the information. I’m glad I looked at your video. Now I know how not to hurt myself while using a kettle bell.
Glad it‘s helping you! - Gregory
Was für ein besonderer und hilfreicher Channel. Danke ihr seid so gut ❤
Das freut uns sehr!
I know you covered KB curls but what about a curl using both hands, this way it doesn't place a lot of stress on the wrists. Is this ok?
Question: I don't do standing OH triceps extensions with my kettlebell, instead I lie down on my mat and do them like a skull crusher. My shoulder is supported by the floor. Is that an acceptable exclusion to the rule?
Question is: why do them in the first place?
I prefer the calisthenic glute bridge with a partner. The weight range is better and the exercise is more enjoyable.
I don't get it.
@@michaelross1452 Not everyone gets it.
LOL
❤😂 truth !!
I see what you did there 😂
Interesting topics. I've learned several of these from a trainer in the past. Some of these, like the heartbeat, were something that we used a light weight with but done at high reps. I can see your point on the dangers of it.
I do an exercise I call a wood chopper for my oblique muscle. I hold it in two hands by one side of my hip with my knees slightly bent. I raise the kettlebells across my body diagonally up high to the opposite side of my head. It seems to feel comfortable and works the oblique muscles. Is this a valid exercise?
Cheers Coach!!! All these “shouldn’t do” tips we’ll noticed and a keeper! Namaste 🙏
My pleasure!
I enjoyed this video so much. I had to discontinue KB training for awhile to heal from surgery. But, now I'm able to get back into it and excited to check out more of your channel!
Great info, I practice with a small kettlebell at home and switch to heavier weight at the gym.
I’d also add one more (potentially) dangerous move to the list that always gets overlooked, and that’s simply picking up your KB and carrying safely when setting up / putting everything away. Those still count as reps, people, and they can injure you if you don’t maintain good form.
Thanks for this video, and yes just because we can, doesn't mean we should!
I love al your videos and reviews of workouts. I am learning so muchos. Thanks. Hugs and kisses from Puerto Rico.
Totally agree on the upright row. Shoulder destructor. Did it fir 2 weeks and got pain in the rotator cuff (left) and biceps tendon (right). Ditched the exercise for good. And yes, sit ups suck, even without weight they tend to cause me back pain whereas the KB swing seems to be a magic healer of the back. Probably by strengthening the glutes while slightly stretching the hip flexors.
Thank you VERY much. I subscribed immediately. I was using most of these exercises! And the replacements you provided are even easier (except for the Turkish get-up). :) Thanks man keep it up!
Welcome aboard!
The last one, the KB american swing. I saw that video and tried and guess what, my shoulder hated it. It wud make a clicking sound and I immediately ditched it. Thank you!!
Thank you for sharing this wonderful information...How to reduce belly fat with kettlebell?
Move more and eat less. - Gregory
Amazing video, thank you. Are there any online free workouts that this Saturday home mom can do 😁
Search our channel. We have lots of kettlebell workouts. - Gregory
Thank you for this video I love kettle but I was in a three car accident less than a year ago and have been unable to do it because of my neck spine and shoulder injuries. I’m also seeing how I am contributing to my pain when I do attempt to work out with my kettle . Lastly, clearly the goblin squat was invented by your mentor Smigel😊
Best Kettlebell channel ... deserves more subscribers! Content supreme
Thank you for great informative video! Loads of informative stuff, definitely something to think about
Thanks for sharing brother! We‘ve incorporated some of your exercises (the Hang Row for example) in our program with great success! You‘re an inspiration as well! - Gregory
@@lebe-stark Im very please to hear that you found some use (or inspiration) to your training too. Always happy to share and happy to learn
One of my favorite things about kettlebells is the tremendous simplicity which they offer. Just a handful of movements, properly executed, target every muscle group in the body.
It’s amusing and sometimes a bit vexing how people try to create so many novel movements or adapt kettlebells to movements for which there are other, better tools. If I wanted to do isolation exercises, I’d just go to the gym. I use Kettlebells cause I can cover everything with just some swings, snatches, presses, and windmills.
I just started incorporating kettlebells into my workout routine. I want to strengthen my core. I'm doing 4, 1 minutes round per workout with 1 minute rest. Is the following effective... 1. halos 2. Around the world 3. Swings. Your thoughts? Regardless of response thank you. Looking forward to future content.
Ditch the halo and around the world and stick with swings, clean and snatch.
most 👏 bang 👏 for 👏 your 👏 buck! I'll admit that I was sucked into KB flows when I was getting started. But I started to realize that a lot of them didn't feel quite right. Love that you are keepin' it real and giving your audience the most USEFUL information that will help them maximize their training and also help keep people SAFE. What does Dan John always say? "Variety for fun" 💪
Thanks for letting us know how to protect ourselves from injuries!
You're welcome! - Gregory
I'm kind of a newbie to Kettlebells and decided to first learn how to NOT exercise with kettles, and boom I found Lebe Stark and the excellent host Gregory (btw "Stark" means Strong in Swedish ;) Anyway you got a new subsc.
Thanks for jumping on the ride! Stark means the same in German; awesome! - Gregory
The torque on the wrist for a KB bicep curl can be bypassed by putting a dish towel through the KB window and gripping that. This also allows you to pronate the wrist in the movement which is the other function of the bicep
Good point!
u can do kettlebell curls if you use both hands to grip each side bar instead of the horizontal top bar...that would remove the wrist issue
A couple I disagree with is the tricep extension holding the horns and while a KB curl isn't good for the wrist the one video shows a guy cupping the ball with his Palm
Really love your wisdom on this one. I'm a 57 yr. young woman kb enthusiast.Thank you.
You are so welcome
Great video. I wish all the people in my gym that do the American style swings can hear this! Also, so much bad form out there, it’s crazy. Good technique is only a RUclips video away! Thanks Lebe!!
Appreciate it Mark!
I do a curl and press is that a good exercise I don't feel no pain at all or any discomfort would you recommend. I curl the bells to the rack position and then I press them
the information in this video is very important and valuable. Thanks, Gregory👏👏👏🙌🙌🙌💪💪💪
What about kettlebell woodchopper and halos??? Are those bad too??
I never do them.
Your example of curling was different to the trainers grip. He was was cupping which looked manageable. You did the handles as a counter example.
Great video again. Thankfully I don't do any of those exercises! However, I will use heavy bands to do curls with kb's occasionally, either double handed or one handed. They work!
Thank you. This was just what I was asking for. Now I have a better idea why
Turkish Get Up is probably my favorite exercise. I use a full length barbell, soooo good for shoulder stability and balance.
Sounds great!
Crossfit for years but want to learn more KB skills, wow i dont know squat! Thank you for sharing!
Really informative video! It actually got me thinking:
When you talk about kinetic chains is there any literature you’d recommend that tells us a bit more about how to understand them so that if we choose to implement them we may do so correctly?
Kettlebell Curl - I will continue - because I do all the movement with a straight and locked fist. Best regards from Brazil, Mr. Stark!
I know this post is old, but what do you think of the kettlebell wood chop? I have a particular muscle imbalance problem where my serratus anterior has gone to sleep and I need to wake it up! Apparently this is one exercise that may do the trick.
Awesome as usual! There are far to many misguided instructual videos out there! Keep up the great work .
When your doing the snatch is that normal for your foot to be leaving the ground? I thought your feet should stay planted?
It's a technique; yes! Don't believe the hype that there's only one way of training with kettlebells Jay! lol - Gregory
Hi there. Just wondering your opinion on the X-orbit ?
Great points all around, I would just use Orbits/Halos to replace the Triceps Extension rather than the pushup. Not that there is anything wrong with the pushup other than the fact that "you don't even need a kettlebell". Just be sure to not flare the elbows during the extended portion of the exercise, which is the most common mistake in the Halo/Orbit. A lot of people flare their elbows, because it feels like they are getting the bell lower, without actually getting the kettlebell lower. Those elbows have to stay tight for the entire Orbit, or you lose proper tricep engagement and shoulder mobility during the peak tricep extended portion of the Halo. I find it helps a lot to treat the Halo a little bit like a Steel-Mace 360. In the Mace 360, while the mace is travelling over the right shoulder, the elbows and hands are out in front of the left side of the body. In the Halo, when the Kettlebell is traveling over the right shoulder, the elbows will be rotated towards the left shoulder with the right elbow in front of your face, so that you can maintain the elbows' tightness, instead of flaring them like so many people on RUclips wrongfully do. This also gives you that good obliques rotation people are looking for in the Russian Twist, except the spine is kept in a safe position like it is in the Windmill.
I have RA joint damage, I want to a beginner workout to rebuild muscle. Any suggestions?
Try this simple beginner workout and let us know how it went Nancy! Click here: ruclips.net/video/Pv3DR0L8t2k/видео.html - Gregory
@@lebe-stark You are so kind, I will do thst, thanks!
Messed my left shoulder up the other day. Too many presses and no variation, using heavy always.
Have you reviewed Cavemantraining? I’d be curious what your thoughts are on his videos.
Caveman is solid! - Gregory
Thanks man, I´m correcting somethings Right NOW!
Glad to be of service!
While you listed kettlebell curls as a bad exercise, I noticed that you were demonstrating it in a different way than the way that Dan John recommends, so I was wondering if you think that the way that Dan John recommends doing kettlebell curls from the bottom of the goblet squat position using two hands while locking your elbows into your knees is ok to do?
Awesome, thank you for this, super useful and informative 👍💯
Most of these were pretty common sense, but some were very surprising. I’ve done and taught Russian Twists forever… but I think after hearing the “why”, I will eliminate that from my repertoire. Thanks 🙏
I have heard that hip thrusting may not be very good to a women's pelvic floor health and I was wondering your thoughts on this.
Do the people who shared this with you, have any scientific evidence for this claim?
Im new to kettlebells, and have a question. I noticed you and the girl aching back when you rack the kettlebell, is there a reason for that ? Amazing content btw !
It's a technique.
Thank you! This is a video that everyone who wants to use kettlebells safely should watch. I've tried a few of these no-nos, and you'r right on the money. They're often too painful to be performed safely. Question: From watching your video, it seems that many problems can be addressed by simply performing three basic kettlebell exercises: the snatch, the clean & press (or just the clean) and the two-handed swing. Would you say that's accurate? Thanks in advance.
Awesome video. And I've been wanting an in-person coach. Anyone know any good resources for finding a good KB trainer in Orlando, FL?
Awesome brother! You went fairly heavy; that's powerful! - Gregory
I can’t do the Get Up as I can’t bend my wrist back too far (sprained my wrist years ago )
Is there anyway I can do it
Curls are fine if you do it like the hammer curl and keep the wrist locked rather than letting the kettlebell hang against the wrist if that makes sense
for russian twist you can have the KB at your side on the floor and twist and grab it then bring it to the other side and put it on the floor and rotate back with no weight and go back and pick up off the floor and bring it back and set down, repeat. that way you are only bringing the KB across once not a constant back and forth with while holding the weight.
Great stuff my man...spot on. I'll just add, $hitcan the Upright Row with any medium...be it KB's, free wieghts, cables or DB's. Thank you....I learn so much from excellent coaching...
Macht man dem beim Türkisch GetUp nicht auch Initial einen Crunch oder Situp? Wie geht das mit der Aussage zusammen, dass diese schlecht für den Rücken sind, bzw. warum werden die GetUps dann empfohlen? Danke!
Das Gewicht wird zuerst auf den Ellbogen und danach auf die Hand verlagert. Das Aufrichten wird also nicht über einen klassischen Sit-Up vorgenommen. Ich hoffe das hilft! - Gregory
@@lebe-stark das ergibt Sinn, danke!
Lebe, I agree with most of the KB movements laid out here, except for the lying/overhead 2-hands on one kettlebell tricep extension. It is still safe if the user keeps the shoulder blades retracted and depressed, with minimal to no upperarm movement to isolate the triceps. Braced core and glutes in addition for the overhead tricep extension.
In comparison the behind the back tricep dips can hurt the shoulder due to internal rotation of the shoulder capsule.
Great observation about the dips on kettlebells! I didn‘t think about this! I would still classify the standing tri-extensions as a more problematic exercise because of its final position that can literally leave you „hanging“. Even with DB, I always had my issues with them. - Gregory
I think you're right about it being reasonable if it's lying down vs. standing. Also works the core well, maybe better, especially if you do a chair legs raise position and keep the lower back on the ground. I like it but doesn't feel like a high priority exercise with all the other things you can do with a kettlebell, though fun to isolate the triceps from time to time.
Point 8: Does this also go for hip thrusters, which is a very similar exercise? If so, I have to heavily disagree with that. I doubt that a goblet squat works as well on the glutes as hip thrusters. Another very import point: If you have problems with the hip flexors you need to train the glutes to loosen them. Hip thrusters and glute bridge work the glutes but barely work the hip flexors (which is what you want) and I doubt that you will get the same benefit with the goblet squat. So again, couldn't disagree more.
I still liked the video though.
Dónde lo puedo ver traducido al español
This is good stuff. Subscribed.
Thanks for subbing!
American Kettlebell Swing... I didn't know that. I did some crossfit a couple of years ago and also (independendly) I did some probably too fast progressing bodybuilding exercises (shoulderpress). During that shoulderpress phase my right shoulder started aching. First I thought it's just a sour muscle or something... but it didn't go away so I didn't do anything that could straing the shoulder for half a year and still had some pain... turns out I probably got arthrosis there. Looking back that's totally plausible, moving too much wait with probably not great technique. The american kettlebell swings I did probably didn't help either. It's a process that takes time, but at some point your shoulder joints are beyond the point of regeneration/repair and you got to live with that condition. So even if you can do a certain exercise (like the american kettlebell swing) without any problems, that doesn't mean that you're not heading into problems. You just don't notice anything yet. So yeah, exercise with good technique, slowly progressing instead of aggressively with poor technique and as I said... I didn't know that about the american kettlebell swing. Avoid exercises that have a high chance of hurting you for the long run (the long run meaning there is no way back).
It sounds like you don't like adding weight to traditional core exercises. Thoughts?
Thanks, good advice 👊🏻👊🏻
You could do tricep extensions laying on the floor so your shoulder is in a better position
100% agree about the American KB swing. Bad for the shoulders, bad for the lower back and ultimately misses the whole point of the Russian swing as a ballistic hip-hinge by giving you more time at rest in between swings. Someone, somewhere has basically tried to create what they thought would be a more extreme version of the Russian swing, but it’s basically just a crap snatch that shortcuts all of the discipline and practice needed to perform that move properly.
for triceps, hbu presses?
Thank you very helpful
Glad it helped
learning a lot, thanks!
Nice one Gregory, I agree with you on all of these. I actually started out with light kettlebells a few years ago doing exactly these (and more terrible ones - look up Coach Ryan's early stuff!), and only after a while did I discover the fundamental KB moves - swing, snatch, squat, press, clean, TGU.
One question: I think sometimes it's hard to distinguish between a "KB flow" and a "KB complex". Your standard LS workouts are technically complexes, but at two minutes per exercise this goes more towards endurance/time-under-tension training. What do you think of KB complexes that use the fundamental movements for much less reps (for example, 1-5 reps per exercise) but "flow" from one to the other? Maybe you have seen the Pat Flynn minimalist complexes that last for 15 minutes, for example? Would love to hear your thoughts on those. Thanks!
That's where I started, too! with the Coach Ryan videos. I got so discouraged I left it alone 😞
Did you ever notice how Ryan switched clothing in middle of sessions?
This is so helpful. I've been following a routine that includes the first 3 exercises you mentioned 😭
Glad it was helpful!
Love your content, only one I had a partial issue with is the kb curl a non-competition kettlebell 10-25 light enough weight to actively squeeze the kb keeping it static throughout the curl motion working grip and biceps. Thoughts?
Thank you! I don‘t understand your question though; can you clarify? - Gregory
@@lebe-stark My apologies, your thoughts on doing bicep curls and working grip strength simultaneously using a kettlebell. Starting the curl as normal palms up and actively squeezing the handle so the kettlebell does not move in the hand remaining inline with the hand and wrist. Is it something you’d see as viable or something you’d suggest be trained separately to maximize results?
@@uSmitH2010 Now I get it! Thanks for clarifying! This can certainly have its place because of the weight displacement of the kettlebell and how it acts on the forearms; wrists. Great observation! - Gregory
guilty of a lot of these, thanks for this video haha
love ur vids but i disagree with some of these. Curls with KB can be used with many grips. for example Kb hammer curls are crazy good. Regular curls can stress the wrist but simply fix your form. With tricep extensions if you do proper form and a weight you can handle youll be fine. Lightweight superset HC into TE nasty arm pump
I considered doing crunches/sit ups but never have, just seemed really sketchy to me.
Good stuff. Thanks!
Ich bin jetzt verwirrt. Bei dem Video von Dir "Die 5 besten Kettlebellübungen für den Bauch" ist der Russian Twist aber dabei. Was ist jetzt richtig?
Das erste Video ist älter. Damals hatte ich noch eine andere Meinung. - Gregory
Sadly, I’ve done all these “bad” KB exercises. 😂 Thanks for all the good info! 💪👏
You‘re welcome! - Gregory
Glute Bridge einbeinig, so kann auch eine „leichtere“ Kettlebell sinnvoll genutzt werden.
is that greeting at the beggining in Hungarian?
Swiss German
I saw a crate w/ an ATX brand on it. Would i be crazy to assume you’re based out in Austin Texas ?
Yes. They’re based in Switzerland 😄
Hey they Can you program a , video for basketball... specifically how to build durable legs your content is great however I would like to know more about the way kettlebells can benefit and improve our basketball players explosiveness and injury prevention.
Try the Simple & Sinister approach! - Gregory
Obviously, playing lots of basketball is part of the equation. There is nonway around that. I'm thinking all the basics -- squats, swings, presses, and get ups. Maybe get in a rigorous kettlebell workout, and THEN go play ball after fatigue has set in. Play ball a lot and regularly do the kettlebell basics and I would think the results will be better than just playing ball.
Genetics and epigentics will help, too. Don't sleep on epigenetics. Search the story of the 2004 Italian National Basketball team and their performance after they applied Zone Diet principles (Dr. Barry Sears) to modify their epigenetics. They went from average in Europe to silver medal in the Olympics in one year. They beat the US Olympic team by about 25 points.
Also, search out Morley Robbins to learn how to optimize Mg-ATP production.
A bit off topic, but I think controlled parkour (in a gym setting, with an instructor) is very conducive to improving basketball related skill sets (actually, anything, it is like gymnastics-light minus some of the strength training, but that can be added in). Parkour outside the gym is excellent as well, but the participant has to be discerning because the risk of injury is not insignificant, and increases exponentially when someone has a reckless mindset.
An anti-inflammatory diet + parkour + lots of court time + quality training == an optimized basketballer for their genetic potential. And exceptional quickness is every bit as powerful as exceptional height -- so don't let shorter and quicker players lament about their lack of height. Learn to use that quickness!
Short sets of heavy swings should improve explosiveness and jumping ability without impact. And figure eights looks like a basketball drill, don’t know if it has any carryover though 😄
Well done, and the alternatives to traditional kettlebell exercises was great!
As useful as kettlebells can certainly be in resistance training (or even cardio in a circuit training program) - please avoid the traditional swing. Not only because nearly everyone uses incorrect form and/or too much weight, but the cons far outweigh any pros, even with excellent technique. The long term negative repercussions on the back (especially lumbar) and shoulders are well documented, and more so, verifiable by speaking to any physiatrist or orthopedic doctor. There's a plethora of safe, effective alternatives to these that don't have the damaging track record of the swing.
Thanks for sharing Lance! Can you share the documented negative repercussions? I disagree with that notion so I'm looking to read into it. - Gregory
@@lebe-stark I know this comment is old and he never replied, but perhaps he was referring to the American swing when he said "traditional"? Obviously the real traditional swing is the Russian version, and I’ve seen & agree with your videos on the safety of those (people whose spines cannot tolerate sheer forces notwithstanding). My guess is this was just a semantics issue.
Hmm I agree with everything up till 7min… why exactly are you shitting on the tow tap? Lol no disrespect, just thinking if people jog or bounce in place, I see nothing wrong with using the tow tap; if it’s about the kettlebell, if you’ve got one with you use it, if not and you want to tow tap, tap a curb. Honestly it’s no big deal I just want to understand if I’ve missed a danger in the tow tap lol or are you just saying you don’t need a kettlebell for it so use something else?
► Free Kettlebell Workout For Men Over 40 - bit.ly/free-kettlebell-workout
Which kettlebell exercise did I miss? OR do you think differently? Let me know! - Gregory
L
Bottom up kettlebell press is a great one for me.