When I do these I try to think about my core engaging like im pulling my hips back to sit down through the whole movement. Has really helped avoid lower back issues.
Squeezing my glutes and pulling my ribcage down (engaging the core) is what helps me protect my lower back. I'm at the start of a 5,000 swing challenge with a 28kg and these types of cues get real important.
@@bobs8005 Yes. The format is 250 swings a workout, 2 days on, one day off. I did the original 10,000 swing challenge (500 swings per workout) a year or so ago with a 24kg, but it's pretty demanding. It would be fine if it was all I did, but I also train judo and bjj. The 5,000 swings with a 28kg bell is the compromise. Still tough though.
@@cucciafr68 and you haven’t had any injuries? Any tips would be good. I’m interested in doing this as part of my routine but I’ve never done it don’t want to get hurt
Swings kept me sane and healthy when my state shut all the gyms down for covid. I luckily picked up an 80# and a 106# a few months before everything kicked off.
@@TheTheoserthe guy talks about the violence of the movement, right? The bell moves because of the movement from your hips, not your upper body. In order to get it shoulder high you need to pop your hips forward with a strong contraction of your glutes. It's going to cause your forearms (they make contact with the inside of your thighs) to have enough momentum to get all the way up. Try it with a towel around the horn (handle) if you're still having issues. It'll show if you're getting a proper pop in your hips or not.
They are also versatile as hell. I have 2 of them, each 35lbs and can do everything. Deadlifts, squats, rows, overhead presses, weighted lunges. Not that you can replace an Olympic bar with kettlebells, but they're a great alternative. Also, since working out with them I can parent more effectively. Holding a 20lb "baby" for long periods of time is no joke.
People need to realize the kettlebell swing is a hip hinge, and not a shoulders/arm movement. I see so many videos of “trainers” doing kettlebell swings incorrectly. If you want to learn, go watch Pavel Tsatsouline, or Jeff Martone.
I do it as a warm up process pre deadlift. 10 -12 mins of cardio, 5-6 mins of stretching, the 3 sets of 10 of alternating single hand kettlebell swings
So true about the power. My clean and snatch have declined the most as I age. I am 4 decades plus 8 years old. I am grateful though to still be able to power clean 240 lbs. Interestedly, I can still increase my squat and deadlifts.
@@shahar1811 Thank you for the kind words but the USA record holder for my weight class and age group 45 to 49 Clean and Jerks 325 lbs. So 80 lbs more then I can do. There was a time in my youth where I could clean and Jerk 345 lbs at 200 lb. I started Olympic Weightlifting at age 10 tho.
I read Pavel's 'Simple and Sinister' recently, which comprises swings and Turkish get-ups. Do you have any thoughts on the get-up as far as shoulder strength and resilience are concerned?
The TGU is a shoulder fortifier. Start with a shoe balanced on your fist and do them without dropping it. Once you can do that you’re ready to use the KB. Go slow and be meticulous. I use about a 5 count to go from the bottom to the top.
Keep your eyes focused on the kettlebell throughout the movement. I made the mistake of letting my attention lapse and almost dropped the kb on my head.
@@squirreltakular9049look into kettlebell arm bars. Great way to enhance shoulder/ rotator cuff stability. I do them a couple times a week 30 seconds per side for 2-3 sets.
The cue I like to think of is pulling my rib cage down to engage my core. It is important to focus on the sharp exhale. Breathing with a engaged core is called "breathing behind the shield". This allows you to still breath through an exercise and take a punch if necessary, ha. Let's hope not though.
Thank his you explained this. I did this exercise a few times and every time my body hurt in ways that all the books and videos did not describe. Been doing it wrong
I have too, supposed PTs not actually using them themselves, been using them since 2006, I have a full arsenal scattered all over the house and garage 😂
I do these during the indoor track season when I’m trying to get more explosive for outdoor. 2 times a week, once with 20lbs for 15 minutes and once with 50lbs for a hard 5 minutes. Works great on days where you’re sick and tired of running and need something different in the morning to mix it up a little
KBs are great. But hip hinge is not the only way to do them, you can also squat and use your legs and bend at the knees. Its a better all over body workout and suits some people
10- 15 swings per, should be sufficient for any person to ultimately and quickly achieve the best results possible. .... especially if performed properly, and with great intensity
Pavel always told us to make a Tss sound, like you're saying his last name when you're exhaling into the brace. It's an excellent way to create IAP and protect your body. Snap those hips hard, lock the knees, and don't yank the bell up more like they do in @fit, that's bad news.
Is that always true? I know there’s research and shit but if a guy consistently trains it’s hard for me to believe that! Old man strength is a thing! My pops is 55 and still gets busy! I’ve seen 70 year olds do muscle ups with ease! I think it’s more, if don’t use it you lose it!
While KB Swings do work to improve power for general population but they are not a good option on their own if you're actually trying to get athletic compared to something like a power clean, or a loaded jump. ruclips.net/video/rEHfVddQNNk/видео.html
Depends on the sport, really. The swing will be the "lower weight, higher volume" of those types of moves. I do judo and bjj and people have commented on how much stronger I feel when sparring since I've done these types of movements vs conventional lifting. Though it might not be the same for other sports.
@@cucciafr68 fair enough, can't speak for BJJ myself but if say for most athletic sports that require high power outputs from athletes (sprinting, jumping, throwing any type of running or explosive movement) their time would be better spent doing barbell weightlifting derivatives and conventional barbell movements not KB Swings simply due to the amount of load you can add to the bar being much more significant and the nature of the movements allowing them to put peak forces into that bar. I'm not saying KB Swings are bad, they are just inferior to other modalities for development of power and rate of force development in my opinion.
@@cucciafr68 Agreed. Rotational work should be mostly trained by your sport though. You're not going to get the same peak outputs doing anything rotational outside of a competitive sport setting. Throwing a med ball against a wall or doing some kind of banded rotation will pail in comparison to the power behind a knockout punch, swinging for the fences against a fast pitcher or a maximal throw in field events or a powerful kick or throw in martial arts.
Those typically aren't the best for your shoulders. You should stick to the Russian style swing and then add in snatches to get that overhead effect. Or, in all actuality, you can do what you want, ha.
@@cucciafr68 hmm I feel like snatches - esp high rep but even singles - are way more taxing on my shoulders than full range kettlebell swings. The latter actually even seem therapeutic. Just like overhead military/shoulder presses. It also depends on what part of the shoulder is aggravated. I’ve historically had supraspanitas issues which are way different from pain people get in the front side of the shoulder.
@@jaysingh05 Kettlebell snatches can be more taxing on the shoulders but that doesn't mean they aren't good for them. I've just heard a lot of stories that the American swing isn't the best. Besides, the shoulders take over in the America swings, making them the limiting factor in the weight you can use. Of course this is just my opinion. And I also have supraspinatus problems, so I feel your pain. Literally.
@@cucciafr68 ahh i was thinking about barbell not kettlebell snatches. That changes the game entirely. That makes more sense. Also saw a guy yesterday at the gym doing squats with one arm overhead kettlebell raised (a movement I hadn’t practiced in a long time). That also seemed great for mobility/ repair/ rebuild . So we have another Supraspanitas warrior/brother-in-pain - awesome! I’ve recovered for the most part but man it took a LONG time ; like three years. I should have listened to my body when sh&@ was first getting out of hand. Instead I kept pushing through WODs like a dumbass for over a year. Good luck - and happy pain free lifting gains to you bro!
@@jaysingh05 Ah yes, kettlebell snatches, I see the confusion. And my shoulder issues stemmed from years of abuse and finally got it diagnosed last year. Advanced arthritis in the shoulder, a torn labrum and tendonosis in the infraspinatus and supraspinatus. So the only thing I can actually "fix" is the tendonosis and it is a long process.
I've been lifting for close to 40 years and have never used kettlebells but I have been reading a lot of benefits and I'm curious but I see these swings and I'm just questioning if they take a toll on your shoulders?
I just kinda started kb training..I been walking them around my neighborhood while rucking . I bought two 35 lb kb and realize that I need to go heavier..
I do a lot of rucking and kettlebell work as well, try a kettlebell mile it’s great for your grip and rucking. Just run a mile with 50lbs kettlebell in hand, you can switch hands as often as you want. Sub 20min. Is good for a first time 13-15min. Is good 11-13 is very good 8-11 is extremely good.
During my dumbbell circuit training I can do 3 sets of 12 rep RDLs w/ two 45 lb dumbbells (with some effort), what weight kettlebells should I get? Thx
@@connorparliman3446 terrible advice. lmao soldiers fuck up their joints just with 40lbs in their backpack. I'd probably only run with 10lb-15lb kettlebells
“Listen to the wind blow, watch the sunrise” 🎤 I like doing swings and some kind of bodyweight push circuit and then going for a run. Also it looks like this dude is shrugging the KB at the top to me, idk I could be wrong.
Feel like I should just keep a kettlebell in my office. What weight should you use for these though? Obviously start lower but what is considered a "decent" kettlebell weight?
Not everyone has physique for kettlebells. I have long upper body and short arms. I can't swing with proper form, keep in mind kettlebels can be dangerous, don't overestimate this exercise.
@@yhh850 Like I said, if you have short arms and long torso then it is disadvantage for kettlebells. Opposite, which means long arms and short torso is ideal. Everything between should be enough. What matters is. Can you reach and pass your crotch with your wrists without rounding and movement in your lower back? If yes then it's ok if not then it is problem.
Any way to avoid knee pain when doing these? I've tried doing kettlebell swings a few times but I strained my knee every time when I contracted at the top of the swing violently.
knee pain is a seperate issue that should be treated anyways. id reccomend backwards sled drags, and atg split squats. theres a youtube channel that does a lot of research about knee pain, youll find it if you search up atg split squats
Unless you have an actual knee pathology, it is probably your hips that are the problem. Oliver made good suggestions. Squat University, Amir Zandinejad, and Ben Patrick have been unf*cking my hips and getting my knees right.
Make sure your knees track over your feet when they bend. If your toes are pointing outward in your stance but your knees start to move inside it can cause problems over several reps.
How do you mean? What momentum is it using? Gravity pulls the bell down forcing you to counter that force. Also, this is a ballistic movement and meant to be done with multiple reps. 100-200 reps are a good workout.
You are likely lifting the bell with your arms. Make sure your hips are doing the work. You should be able to swing a bell using only a finger or two as a hook. Try looping a hand towel around the handle and hold the "reigns". It'll help you learn to generate the power from your hips. Start light and work up.
I have no idea what swings even work. I kinda feel then in my lower back but other than that you're just letting the weight pull you around. What does it actually do?
Yes I have solution. Don't do this exercise, it is potentially harmfull. Don't do things which hurts you, because harm can accumulated and lead to injury.
I do not understand kb swings. It feels like it is all momentum and no muscle. Coaches say my technique is fine...but I feel nothing. All my other exercises emphasize slowing the eccentric movement and increasing time under tension, and minimizing momentum. It seems like kb swings are polar opposite direction of that. But everyone says they are great....i just do not get it.
the kettle bell shouldn’t maintain momentum and bounce of your butt. you should feel it when it goes between your legs, the deceleration should activate your glutes, hamstrings, and core. once it decelerates those same muscles are responsible for reaccelerating it back
I prefer one arm swings to get cross side stabilization. There are also suitcase swings where the arm is on the outside which hits slightly different muscles. What you might be looking for is outside circles and inside circles with a kettlebell. Look them up on Mark Wildman's channel. I used to do them a bunch until I got myself some steel clubs (less chance if clipping a leg). Also side-to-side rockits. Those suck.
Don’t involve your lower back into the forward motion, instead use your hips and drive them forward like it’s mentioned in the video(forceful thrust and squeeze your glutes at the top). If you do this technique right you’ll thank me later.
The Russian is most optimal in my opinion. You can use more weight it it focuses on explosive power through the posterior chain. The "all the way up" or "American" swings uses the arms and shoulders at the top which is the limiting factor on weight used. If you want to work out your arms more you can always do clean and presses or even the snatch. The American swing was made from CrossFit, if I'm not mistaken, as a way to count the rep or make it "harder" for crossfit standards.
I remember a few years ago when I finally figured out how to brace properly for deadlifting that it removed any lower back soreness. That soreness was replaced with sore abs. Probably the hardest ab workout I've done.
Yes, they are dangerous on spine especially for people with short arms and long torso. I don't understand why so many people promotes this potential harmful exercise, especially for elders? There are much better exercises out there.
@Kyl Schwartz I suggest especially to elder people do exercises which are risk to benefit ratio very low. Kettlebell swings is insufficient exercise building strength and muscle mass, a lot of momentum which momentum can hurt you. This same momentum take load from muscles which is bad. Best is pulley machine, it gives you constant tension in full range of motion, no momentum at all. I suggest to look at BRIG20 by Doug Brignole. The most productive and at the same time very safe.
@@sleepteam Bizarre, I can squat, split squat, single leg squat, cycle for hours. I do a lot of knees over toes stuff with no issue. Yet this exercise either after a few reps or in the minutes after a set causes that hot coals feeling inside of the knee.
Its the one exercise that 90% of people in gym do wrong. Drives me up rhe wall seeing everyone squat while theyre supposed to be hip hinging...and half the time there's a trainer involved
They are good for your knees if they are done correctly. Just like any exercise, bad form can lead to issues and potential injuries. It can also depend on if you have knee problems at the start. My knees aren't the best but KBs don't cause any issues and if anything they actually make them feel better. But that is just anecdotal.
I'm wondering this. I have a mild torn miniscus. I was told that lightweight and LOW range-of-motion exercises will be fine like squats or leg extensions. The range of motion on this exercise is mild but the force is great ... so I'll ask my physical therapist
When I do these I try to think about my core engaging like im pulling my hips back to sit down through the whole movement. Has really helped avoid lower back issues.
Squeezing my glutes and pulling my ribcage down (engaging the core) is what helps me protect my lower back. I'm at the start of a 5,000 swing challenge with a 28kg and these types of cues get real important.
@@cucciafr68 5000 swings in a month?
@@bobs8005 Yes. The format is 250 swings a workout, 2 days on, one day off. I did the original 10,000 swing challenge (500 swings per workout) a year or so ago with a 24kg, but it's pretty demanding. It would be fine if it was all I did, but I also train judo and bjj. The 5,000 swings with a 28kg bell is the compromise. Still tough though.
@@cucciafr68 that’s insane! What changes have you noticed doing it?
@@cucciafr68 and you haven’t had any injuries? Any tips would be good. I’m interested in doing this as part of my routine but I’ve never done it don’t want to get hurt
Swings kept me sane and healthy when my state shut all the gyms down for covid. I luckily picked up an 80# and a 106# a few months before everything kicked off.
During covid, yhe kettlebell was an excellent all rounder.
My favourite routine was: Jog, Kettlebell swings, Waiters carries.
Where did you find a 106#??
@@milkman2591 Some random gym supply store. All unmarked or small label stuff. Got a 44# adjustable weight vest too. That thing kicks ass.
nice
Sorry but what are 88# and 106#?
The ketlle bell swing is basically a ballistic RDL. 👌🏻
yuh
You should also mention that at the top of the movement you want to pop your hips. Pavel shows the textbook form in the clip.
Yep! This is key!🎯🎯🎯
I don't get it. Could you pls explain step by step
@@TheTheoserthe guy talks about the violence of the movement, right? The bell moves because of the movement from your hips, not your upper body. In order to get it shoulder high you need to pop your hips forward with a strong contraction of your glutes. It's going to cause your forearms (they make contact with the inside of your thighs) to have enough momentum to get all the way up. Try it with a towel around the horn (handle) if you're still having issues. It'll show if you're getting a proper pop in your hips or not.
They are also versatile as hell. I have 2 of them, each 35lbs and can do everything. Deadlifts, squats, rows, overhead presses, weighted lunges.
Not that you can replace an Olympic bar with kettlebells, but they're a great alternative.
Also, since working out with them I can parent more effectively. Holding a 20lb "baby" for long periods of time is no joke.
Yeea dude, today I was carrying my child to the grocery store and back and it was like nothing :D
Yes bro 25-30lb kettlebell is perfect for practicing
Most underrated move
This is true, I am 53 and can easy swing my 48 for 20 at the end of my workout, go heavy for your grip guys 💪
People need to realize the kettlebell swing is a hip hinge, and not a shoulders/arm movement. I see so many videos of “trainers” doing kettlebell swings incorrectly. If you want to learn, go watch Pavel Tsatsouline, or Jeff Martone.
Fantastic active recovery exercise between deadlift sessions as well 😉
I do it as a warm up process pre deadlift. 10 -12 mins of cardio, 5-6 mins of stretching, the 3 sets of 10 of alternating single hand kettlebell swings
why do people hate on this guy when he drops knowledge bombs consistently
I love it that you just covered KB swings! KB's are my favorite!
So true about the power. My clean and snatch have declined the most as I age. I am 4 decades plus 8 years old. I am grateful though to still be able to power clean 240 lbs.
Interestedly, I can still increase my squat and deadlifts.
Good fucking going man you’re an inspiration
@@shahar1811 Thank you for the kind words but the USA record holder for my weight class and age group 45 to 49 Clean and Jerks 325 lbs. So 80 lbs more then I can do.
There was a time in my youth where I could clean and Jerk 345 lbs at 200 lb. I started Olympic Weightlifting at age 10 tho.
I'm so grateful 🙏 I stumbled on this video
I read Pavel's 'Simple and Sinister' recently, which comprises swings and Turkish get-ups. Do you have any thoughts on the get-up as far as shoulder strength and resilience are concerned?
Following for answers. My shoulder mobility sucks and getups are almost impossible.
Look up Mark Wildman's channel. He has a bunch of stuff on the TGU. You can break down the movements using light weight for more difficult positions.
The TGU is a shoulder fortifier. Start with a shoe balanced on your fist and do them without dropping it. Once you can do that you’re ready to use the KB. Go slow and be meticulous. I use about a 5 count to go from the bottom to the top.
Keep your eyes focused on the kettlebell throughout the movement. I made the mistake of letting my attention lapse and almost dropped the kb on my head.
@@squirreltakular9049look into kettlebell arm bars. Great way to enhance shoulder/ rotator cuff stability. I do them a couple times a week 30 seconds per side for 2-3 sets.
Can you please do more videos on bracing and also how hard should 1 brace
Also its still is very unclear to me on how to breath into the braced core
The cue I like to think of is pulling my rib cage down to engage my core. It is important to focus on the sharp exhale. Breathing with a engaged core is called "breathing behind the shield". This allows you to still breath through an exercise and take a punch if necessary, ha. Let's hope not though.
The cues bracing for a punch and breathing behind the shield helped me the most
Breath in on the way down and breath forcefully out on the way up.
@@marabunta1980 but still the chest rises and you can feel the collar bone come up
@@thedon9670 but when you keep your abdominal braced how do you force air in it? Once its tight the chest does the breathing
Thank his you explained this. I did this exercise a few times and every time my body hurt in ways that all the books and videos did not describe. Been doing it wrong
Your body supposed to you are engaging muscles you haven't used for a while
Who else thought that was Dr Huberman 😂😂
Love these, I always see people performing these wrong at the gym.
I have too, supposed PTs not actually using them themselves, been using them since 2006, I have a full arsenal scattered all over the house and garage 😂
Always wrong. 😂😂😂
I do these during the indoor track season when I’m trying to get more explosive for outdoor. 2 times a week, once with 20lbs for 15 minutes and once with 50lbs for a hard 5 minutes. Works great on days where you’re sick and tired of running and need something different in the morning to mix it up a little
Comrade Pavel!
That first clip is Bill Maeda. One of my fitness idols.
Likewise Bill is awesome... I'm 60 yrs old checkout my 97lbs swings from 2 years ago
ruclips.net/video/p5-yEWn3MV0/видео.htmlfeature=shared
KBs are great. But hip hinge is not the only way to do them, you can also squat and use your legs and bend at the knees. Its a better all over body workout and suits some people
10- 15 swings per, should be sufficient for any person to ultimately and quickly achieve the best results possible.
.... especially if performed properly, and with great intensity
I just started doing these a few weeks ago and they are fantastic. I feel like if I do them enough I’ll eventually be able to do a backflip.
first time i went heavy with these my core was super sore the other day
thx for explanation - i wanted to try it for a long time, need to get a kettlebell :3
Pavel always told us to make a Tss sound, like you're saying his last name when you're exhaling into the brace. It's an excellent way to create IAP and protect your body. Snap those hips hard, lock the knees, and don't yank the bell up more like they do in @fit, that's bad news.
Doing it every time in my boxing gym. Results granted
What if raising my arm overhead hurts and creates popping and clicking noises?😅
Kettbell swings can also help if you have tennis elbow
Its all fun in games... until someone raises it too high 💀
Yeah
Thats why u do them somewhere alone, and where no one walks lol
I think i just finally got convinced to try them.
Love Andy's content watched a couple of long podcasts he did with Hueberman.
People always ask me why I'm so lean and strong without ever exercising... Well, as I walk I swing my huge kettlebells each and every day.
there isnt enough likes on this comment
Kettlebell swings also help prevent tennis elbow 💯💯💯
Love you channel bro!
Is that always true? I know there’s research and shit but if a guy consistently trains it’s hard for me to believe that! Old man strength is a thing! My pops is 55 and still gets busy! I’ve seen 70 year olds do muscle ups with ease! I think it’s more, if don’t use it you lose it!
Thank you!
Looked at the thumbnail and thought the man was swinging that big tire lmao
While KB Swings do work to improve power for general population but they are not a good option on their own if you're actually trying to get athletic compared to something like a power clean, or a loaded jump.
ruclips.net/video/rEHfVddQNNk/видео.html
Depends on the sport, really. The swing will be the "lower weight, higher volume" of those types of moves. I do judo and bjj and people have commented on how much stronger I feel when sparring since I've done these types of movements vs conventional lifting. Though it might not be the same for other sports.
@@cucciafr68 fair enough, can't speak for BJJ myself but if say for most athletic sports that require high power outputs from athletes (sprinting, jumping, throwing any type of running or explosive movement) their time would be better spent doing barbell weightlifting derivatives and conventional barbell movements not KB Swings simply due to the amount of load you can add to the bar being much more significant and the nature of the movements allowing them to put peak forces into that bar.
I'm not saying KB Swings are bad, they are just inferior to other modalities for development of power and rate of force development in my opinion.
@@MKGPerformance Sounds about right. If that was the case I would use KBs only for rotational work that you can't get from barbells.
@@cucciafr68 Agreed. Rotational work should be mostly trained by your sport though. You're not going to get the same peak outputs doing anything rotational outside of a competitive sport setting.
Throwing a med ball against a wall or doing some kind of banded rotation will pail in comparison to the power behind a knockout punch, swinging for the fences against a fast pitcher or a maximal throw in field events or a powerful kick or throw in martial arts.
@@cucciafr68 ruclips.net/video/ZGBr_TMeV1E/видео.html
Are power snatches a good alternative? They're more fun
Do both.
Power snatches are great just as any explosive compound movement. If you enjoy them, that’s half the battle!
You could also go full range motion all the way overhead with those once you get the mid-eye-level range down.
Those typically aren't the best for your shoulders. You should stick to the Russian style swing and then add in snatches to get that overhead effect. Or, in all actuality, you can do what you want, ha.
@@cucciafr68 hmm I feel like snatches - esp high rep but even singles - are way more taxing on my shoulders than full range kettlebell swings. The latter actually even seem therapeutic. Just like overhead military/shoulder presses. It also depends on what part of the shoulder is aggravated. I’ve historically had supraspanitas issues which are way different from pain people get in the front side of the shoulder.
@@jaysingh05 Kettlebell snatches can be more taxing on the shoulders but that doesn't mean they aren't good for them. I've just heard a lot of stories that the American swing isn't the best. Besides, the shoulders take over in the America swings, making them the limiting factor in the weight you can use. Of course this is just my opinion. And I also have supraspinatus problems, so I feel your pain. Literally.
@@cucciafr68 ahh i was thinking about barbell not kettlebell snatches. That changes the game entirely. That makes more sense. Also saw a guy yesterday at the gym doing squats with one arm overhead kettlebell raised (a movement I hadn’t practiced in a long time). That also seemed great for mobility/ repair/ rebuild .
So we have another Supraspanitas warrior/brother-in-pain - awesome! I’ve recovered for the most part but man it took a LONG time ; like three years. I should have listened to my body when sh&@ was first getting out of hand. Instead I kept pushing through WODs like a dumbass for over a year.
Good luck - and happy pain free lifting gains to you bro!
@@jaysingh05 Ah yes, kettlebell snatches, I see the confusion. And my shoulder issues stemmed from years of abuse and finally got it diagnosed last year. Advanced arthritis in the shoulder, a torn labrum and tendonosis in the infraspinatus and supraspinatus. So the only thing I can actually "fix" is the tendonosis and it is a long process.
I've been lifting for close to 40 years and have never used kettlebells but I have been reading a lot of benefits and I'm curious but I see these swings and I'm just questioning if they take a toll on your shoulders?
As someone who is recovering from sciatica my eyes are bugging out imagining how I'd do a kettlebell swing wrong
I just kinda started kb training..I been walking them around my neighborhood while rucking . I bought two 35 lb kb and realize that I need to go heavier..
I do a lot of rucking and kettlebell work as well, try a kettlebell mile it’s great for your grip and rucking. Just run a mile with 50lbs kettlebell in hand, you can switch hands as often as you want. Sub 20min. Is good for a first time 13-15min. Is good 11-13 is very good 8-11 is extremely good.
@@connorparliman3446 probably don't run with 50 extra pounds in you
During my dumbbell circuit training I can do 3 sets of 12 rep RDLs w/ two 45 lb dumbbells (with some effort), what weight kettlebells should I get? Thx
@@connorparliman3446 terrible advice. lmao soldiers fuck up their joints just with 40lbs in their backpack. I'd probably only run with 10lb-15lb kettlebells
Did you know that, of every person he's ever tested, Stuart McGill said that Pavel Tsatsouline's core was hands-down the strongest.
@squatuniversity are you supposed to lock out your knees or not at the top of the movement?
Nice music choice, "The Chain" by Fleetwood Mac. "You will never break the (posterior) chain"
🔥🔥🔥🔥🔥
The chain is an amazing song
thank you
I rather do kettlebell swings for my posterior chain than deadlifts
Literally
I've shat a few times during serious kettle-sesh. THATS a good workout 💪 (anus exhale 😮💨)
😂😂😂😂😂😂😂
I need to incorporate KB work. It looks to be functional style workout. Hope I’m right.
“Listen to the wind blow, watch the sunrise” 🎤
I like doing swings and some kind of bodyweight push circuit and then going for a run.
Also it looks like this dude is shrugging the KB at the top to me, idk I could be wrong.
Feel like I should just keep a kettlebell in my office. What weight should you use for these though? Obviously start lower but what is considered a "decent" kettlebell weight?
What if we dont have kettle? Can we use dumbbell instead?
If I feel it in my lowerback does it mean I'm doing it wrong?
Great cardio too. Awesome exercise.
Not everyone has physique for kettlebells.
I have long upper body and short arms.
I can't swing with proper form, keep in mind kettlebels can be dangerous, don't overestimate this exercise.
How can i know if my body has the physique for that?
@@yhh850
Like I said, if you have short arms and long torso then it is disadvantage for kettlebells.
Opposite, which means long arms and short torso is ideal.
Everything between should be enough.
What matters is. Can you reach and pass your crotch with your wrists without rounding and movement in your lower back?
If yes then it's ok if not then it is problem.
@@antoniantek-jk3ox thank you!
Any way to avoid knee pain when doing these? I've tried doing kettlebell swings a few times but I strained my knee every time when I contracted at the top of the swing violently.
knee pain is a seperate issue that should be treated anyways. id reccomend backwards sled drags, and atg split squats. theres a youtube channel that does a lot of research about knee pain, youll find it if you search up atg split squats
Unless you have an actual knee pathology, it is probably your hips that are the problem. Oliver made good suggestions. Squat University, Amir Zandinejad, and Ben Patrick have been unf*cking my hips and getting my knees right.
Make sure your knees track over your feet when they bend. If your toes are pointing outward in your stance but your knees start to move inside it can cause problems over several reps.
Kettlebell swings are not a squat. They are a hip hinge and a hip snap. There is not a lot of knee bend associated with them at all.
The Russian swing is the antidote for sitting.
I would suggest using panda pulls or snatch high pulls they are easy to learn. KB swings just use too much momentum to get meaningful training done.
How do you mean? What momentum is it using? Gravity pulls the bell down forcing you to counter that force. Also, this is a ballistic movement and meant to be done with multiple reps. 100-200 reps are a good workout.
Can we get a video on pinched nerve in the neck? Like when looking left and right I feel pain in the spine
I always get crazy sore traps after doing kb swings even with light weight. Is this usual?
You are likely lifting the bell with your arms. Make sure your hips are doing the work. You should be able to swing a bell using only a finger or two as a hook. Try looping a hand towel around the handle and hold the "reigns". It'll help you learn to generate the power from your hips. Start light and work up.
That "Exhale violently clip" sounds like a girl trying to throw a dodge ball
Heavy swings really light up my glutes.
I have no idea what swings even work. I kinda feel then in my lower back but other than that you're just letting the weight pull you around. What does it actually do?
I forces you to use your posterior chain to swing the weight. A lot of your upper body muscles work to stabilize and hold the bell during the workout.
I Need the beast
Do this if you want to injure your lower back
I get a sort of tingling nerve pain in my arms/ wrists when I do this. Same with wood chops. Any solutions? Thanks
Yes I have solution. Don't do this exercise, it is potentially harmfull.
Don't do things which hurts you, because harm can accumulated and lead to injury.
I do not understand kb swings. It feels like it is all momentum and no muscle. Coaches say my technique is fine...but I feel nothing.
All my other exercises emphasize slowing the eccentric movement and increasing time under tension, and minimizing momentum. It seems like kb swings are polar opposite direction of that. But everyone says they are great....i just do not get it.
the kettle bell shouldn’t maintain momentum and bounce of your butt. you should feel it when it goes between your legs, the deceleration should activate your glutes, hamstrings, and core. once it decelerates those same muscles are responsible for reaccelerating it back
Hi, could you please do a video on fixing uneven lower back?
Whenever I hike the kettlebell back, it hits me right in the ass. Is that problematic providing it doesnt hurt? Or does it imply improper form?
Damn kettes expensive as hell!! Would love to do them at home !
I see Pavel the kb goat
Im scared I'll lose control of the kettle bell and it goes flying😮😮😮
can you do these from the side to make it a rotational exercise?
I prefer one arm swings to get cross side stabilization. There are also suitcase swings where the arm is on the outside which hits slightly different muscles. What you might be looking for is outside circles and inside circles with a kettlebell. Look them up on Mark Wildman's channel. I used to do them a bunch until I got myself some steel clubs (less chance if clipping a leg). Also side-to-side rockits. Those suck.
I did 2 times 50 reps with 16kg 😅
problem is most ppl dont have the patience to learn proper form and then they get injured or at best get no benefits. record urself peeps!
I always end up triggering my sciatica after a few sets of these
Same here. Used to love kb swings but had to give it up for the same reason.
Don’t involve your lower back into the forward motion, instead use your hips and drive them forward like it’s mentioned in the video(forceful thrust and squeeze your glutes at the top).
If you do this technique right you’ll thank me later.
I always do them all the way up not half swing or Russian. Which one is better or more optimal?
The Russian is most optimal in my opinion. You can use more weight it it focuses on explosive power through the posterior chain. The "all the way up" or "American" swings uses the arms and shoulders at the top which is the limiting factor on weight used. If you want to work out your arms more you can always do clean and presses or even the snatch. The American swing was made from CrossFit, if I'm not mistaken, as a way to count the rep or make it "harder" for crossfit standards.
I remember a few years ago when I finally figured out how to brace properly for deadlifting that it removed any lower back soreness. That soreness was replaced with sore abs. Probably the hardest ab workout I've done.
I've always avoided these because they seem rough on the spine. Anyone else experience this?
you have to keep your back straight. assuming the movement in the video, don't let your spine move, but instead your hips and knee joints
Yes, they are dangerous on spine especially for people with short arms and long torso.
I don't understand why so many people promotes this potential harmful exercise, especially for elders?
There are much better exercises out there.
@Kyl Schwartz
Wow thank you for you comprehensive answer.
What exactly make this exercise the best of the best?
@Antoni Antek you must have some super short arms. It's very safe for your back if you do them correctly.
@Kyl Schwartz
I suggest especially to elder people do exercises which are risk to benefit ratio very low.
Kettlebell swings is insufficient exercise building strength and muscle mass, a lot of momentum which momentum can hurt you. This same momentum take load from muscles which is bad.
Best is pulley machine, it gives you constant tension in full range of motion, no momentum at all. I suggest to look at BRIG20 by Doug Brignole. The most productive and at the same time very safe.
if kettlebells are not there, can they be replaced by normal plates?
That man is swinging like a 100lb kb, sheesh.
My knee burns intensely when I do these.
Yes I get the same thing, I had to stop.
It’s not a natural movement, I wouldn’t worry about skipping it.
@@minecraftmike5193 Always the same pain, same place.
Inside of the knee and such a hot feeling that it makes a man's eyes water.
@@sleepteam Bizarre, I can squat, split squat, single leg squat, cycle for hours.
I do a lot of knees over toes stuff with no issue.
Yet this exercise either after a few reps or in the minutes after a set causes that hot coals feeling inside of the knee.
Don't lock out your knees at the top. Keep them bent
Could i replace it with dumbbells?
You can actually, it’s just easier with a kettlebell.
Its the one exercise that 90% of people in gym do wrong. Drives me up rhe wall seeing everyone squat while theyre supposed to be hip hinging...and half the time there's a trainer involved
Muscle starts to atrophy at 30 - start young
Are they good or bad for your knees? I've heard conflicting things
They are good for your knees if they are done correctly. Just like any exercise, bad form can lead to issues and potential injuries. It can also depend on if you have knee problems at the start. My knees aren't the best but KBs don't cause any issues and if anything they actually make them feel better. But that is just anecdotal.
I'm wondering this. I have a mild torn miniscus. I was told that lightweight and LOW range-of-motion exercises will be fine like squats or leg extensions. The range of motion on this exercise is mild but the force is great ... so I'll ask my physical therapist
Why do I always get aches above my hips around my lower back area when doing kettlebell swings?
🤷🏻♂️
Weak gluteus medious.
Elbows stay arrow straight. One can not emphasize enough that this is not an upright row.
what do you do when the kettle ball hits your groin????
🙄😑🔥🙏 Thanks for the content 🙏🏻 ✨️.
Kasarda Drill brought me here
What do these train exactly
Just from looking, it's primarily hamstrings, glutes, core, shoulders, and maybe a bit of grip
Kettlebell swings scares me. after hip replacement I am not sure if I can do it
Maybe you can try super low weight..5-10lbs ? Maybe even no weights for the first couple months…baby steps
@@subieflow1169 thanks will try with very low weights
what is the best way to integrate this into any routine? thinking after the workout end with some sets of 3x10 kb swings?
I just got two 35lbs dumbbells how many reps and sets or whatever do I do