I was a little skeptical of Mr. Wildman's claim. I had flat feet all my life but was just diagnosed a couple of years ago. I was in agonizing pain, started wearing orthopedics which helped a little. I worked up to 600 KBell 'round the world and 300/300 inside/outside swings - barefoot - and not only is the pain gone I no longer need to wear the orthopedics. Amazing. Simply amazing. This worked for me. I feel like I've been reborn!!!!!
Your an encyclopedia of information. I have collapsed feet and it affects my knees and nobody told me they can be fixed. My podiatrist gives me thick insoles and massages my feet, that does help, he is very experienced, but nobody told me that they can be fixed! More foot videos please. Your feet aren't ugly, don't put yourself down. I love how you keep mentioning your farm boy roots. Here, people are too ashamed to shout about it, which is why so many farmers here get super lonely and commit suicide.
I've been trying this out. I've worn orthotics since I was a kid, and passing a kettlebell around my body + swings seem to be helping me be more comfortable in bare feet. I'm hoping that progress continues. The only feedback I have is that my feet started getting *way* more out of these exercises once I started deliberately spreading my toes before each set. My toes tend to curl down and stack up on each other, and in that position "gripping the ground" just isn't realistic. So if you're thinking about trying this, keep in mind that, like foot position, toe position is important when training your feet.
Hi Mark, can this be added to the TOI program pls!! I've struggled with this for so long and finally found a video this far back on it while binge watching your videos.
Wow! Literally life changing. I'm a BJJ athlete with flat feet, it's something I've always wished I could fix. I've noticed I point my feet out (like a duck) when I swing the kettlebell, this is a simple fix and something I've been doing wrong for a while now.
Finally have my Club Bells, they keep getting sold-out, and am looking forward to working the numbers. Appreciate the details on programming. Beginner half cycle: (3 exercises @ 50 reps left, 50 reps right each) twice a week and after about 6 months (!), full cycle: (3 exercises @ 100L/100R ea) 2X a week. I don't have flat feet, but that programming explanation, super!
After following so many other fitness channels for so many years, I feel like I struck gold finding your channel. I learn something new in each of your videos and I've watched just about all of them now. Do you plan on selling any programs on your website? I would gladly give you my money for a kettlebell/clubbell/maybe some calisthenics or rings routine one day. Orrrr.. if you wanna make it a RUclips vid, that works too. Keep em coming bro 👊
I am guessing exercises like circles, halos etc where weight is moved one side to the other and single leg exercises - deadlifts, Bulgarian squats etc might work. Since watching this video I have tried a few and the feet seem to be activating during these exercises.
i've had flat feet since early childhood. more recently i have been getting occasional pain in my arches especially when hiking or traditional compound leg exercises (dead lifts, squats, etc). I've been working with kettlebell swings recently and you've given me a good idea to do them without shoes. Might receive a few odd looks from the others in my gym. oh well. I'll wipe the area down afterwards. edit: btw I came here from your on jack black's video, after being intrigued by your comment on flat feet! thanks for the video :D
I use some cheap aqua shoes that are little more than socks with a rubber outer sole. They're not great if you're moving around a lot (the rubber outer sole has good grip on the floor, but the insole does not have good grip on my foot), but with swings, cleans, snatches, etc. you're not. You can find them easily on Amazon if you just search for aqua shoes.
This is hugely helpful , i can't wait to incorporate kettlebell around the worlds into my programme. would love to hear more kettlebell exercises that can help
Dude! You`re the best. Looking at the comments I'm not the first one who's been advised to get orthopaedic insoles instead of fixing the problem those flat fleet have caused. Lot of knee and lower back issues which I've kept in check with yoga but that hasn't solved the problem. I'm doing the s and s program by oavel and I'm going to follow your tips about turning in your feet ever so slightly. Thank you!
I wear orthotics and to hear you tell Jack Black, "He would be able to throw the orthotics away" was like an answer to prayers. Thanks, big time! I'm a senior citizen and would like to begin using your training methods to strengthen both my wrist, forearms, foot arches and the entire body. I've weight trained my entire life up until COVID-9 hit. Do you offer personal training for a guy that's 68?
I currently don’t offer training to anyone. Apologies. But I have trained up to 78 year old clients. I will be having a app released in November with a LOt of this training in it. Get yourself a light club. 5 lbs, and 10 lbs (there’s no 7.5 or I’d say get that). Start rolling your arches everyday with a 2 inch spiky therapy ball. 5 min per foot on the clock. Then you would start running single arm club program and clean and press program
This is some really great info recently i took my son to see a doctor and he told us my son has flat feet but he Doesn't explain anything he only told us to get arch supports i need to buy new ones every year and then after he is 18 every 2 year thanks for the video
I’m so glad I came across this video. I have flat feet and would love to fix that. Also, I actually am more comfortable working out barefoot, which I thought was a odd lol but glad I’m not crazy
Man... I have flat feet and recently got a couple kettlebells for my home gym... I was using bands to train the tendons in my uncle. I will definitely include side to side swinging in my routine...
I'll put my focus on keeping my feet straight in all my KB training. I hope it works because I've trained martial arts barefoot for 22 years and have really flat feet still.
Great information like this is like gold dust!. Thanks for sharing!
4 года назад+1
Hey Mark, could you explain more about the weight progession? At what weight should I begin working out with, when to increase it and when to begin to make a full cycle. Thanks for the video man, it would be awesome if you could go deeper in the flat feet correction.
Thank you for all the great and seemingly constant content. I'm new to your channel and kettlebells. I had an odd question about high arches. What causes them and will they have a negative effect on training? Thanks again for all your work!
I've been struggling with this pain and discomfort for twenty years. Could you please talk about more kettlebell or other exercises we can do for this? I've started doing some things on my own based on what you outlined here but I don't have clubs. Another video on this would be great. You're a lifesaver!
I wonder if you can do the club swing with a cast iron pan. I don't have clubs like you, and I am kinda put off by the price tag haha. I do have a cast-iron pan though!
I'm a physiotherapist and osteopath. For the longitudinal arches this works. I have been using similar programs in the past but this one is admittedly better and gets things done faster. So I've switched to recommending this version to patients.
Great stuff! If I am into an ABC protocol (6 days a week) would it be too much to use the recover day for this (and perhaps borrowing one of the SA club day to make it twice a week?)
So, you mention fallen arches from wearing big shoes constantly. What about flat feet from birth? Would this still work to produce an arch that was never there to begin with? Or do you need to have the foundation?
Christopher Trader Hey Christopher. I’m just browsing RUclips and saw this comment. I have had flat feet for as long as I remember. Not sure I had them from birth, but I did have Achilles’ tendon pains and inlay soles during puberty. I always thought this was just how it’s gonna be but about a year ago I discovered you can train your arches. So if you have really flat feat, you probably have extremely weak arch muscles and no idea how to activate them. So here’s what you’re going to do. First, sit down in a chair, barefoot. Now lift your toes up. Most likely, along with your toes going up, your arch will lift as well. They are somehow connected neurally. Now, your are going to slowly let your toes down while focussing all of your mental energy in keeping the arch up. It’s really hard, but it’s possible. You may get cramps the first few times. So now you do this every day for a couple sets of however many reps, and you’ll slowly learn to control your arch muscles. Then, it’s time to strengthen them. Do it standing up. After that becomes easy, you can try a partial squat with lifted arches, or do other exercises with lifted arches, like in this video. I’ve gone in about 18 months from no arch control to being able to do a half squat with arches feet. If I squat very deep I still need shoes though, but it’s getting better and better.
Gerett Barker Yeah, please do! I only really assessed the progress when I watched this video and I noticed that my foot didn’t look very flat at all. Too bad I don’t have any reference, but I feel like it’s made my arch a lot better. What it did do without a doubt is give me the ability to use the muscles in the arch. So like Mark describes in the video, I can grip the ground with my foot. When I stand on one leg and I feel my ankle being unstable, I can focus on the foot and create extra stability. It comes more natural the more I practise.
how much kilo kettlebel and clubbell being 90 kilo? i own 8, 12, 16, 20 amd 24 kilo kettlebels and im thinking of buying a 8 kilo clubbell for this. and do you need a 5 min warm up before?
This may sound hilarious but would a golf club be an adequate substitute for a metal heavy club? I wish there were available in regular sporting goods stores.
This is the one thing about American culture in particular I could never understand. Wearing shoes indoors all the time. Since I was a child digging in the mud I have been barefoot, in the mud, on the grass, hopping on one foot because you stood on a particularly pointy stone! Always barefoot. I am barefoot right now! I think the problems start as children, putting babies in shoes before their bones have even formed properly! they can't even sit up but they are forced into branded trainers because its "cool" Just let them grow..
I know we shouldn't wear shoes, but can you recommend a pair that still meet the standard? Maybe the ones in your shoe video? Last resort I could buy a stiff mat, I suppose?
So if you can only workout in a gym (because I don't own kb's) , do you suggest something like barefoot shoes? Or what would you do? Any tips would be great!
@@MarkWildman Also, since I do not have a heavy club (yet) are there other exercises to do with the KB to improve foot strength and correct flat feet? After about 11 years of judo I've made my flat feet better, but there's still a ways to go.
I can't imagine it would matter, but I think carpeted would be better than wood. Not because of you feet, but because you may leave marks on wood if you drop or even just put the KB down too aggressively.
What do you do for flattened transverse arches? For the longitudinal arches this works really great but once people start walking on their metatarsals because the transverse arches are collapsed that is another issue. Do you use other exercises for that or have you even encountered the problem?
@@user-wt2ip3bo3t I have not. But I'm also not sure that it's a big problem. I've seen flattened transverse arches in many people who walk a lot barefoot and they don't seem to have any problems (yet?). I've only seen problems arise when the arches are flat due to an underlying medical issue.
@@ryusuikarate thanks. I am not sure either - you've probably seen the feet of African tribesmen, but they only live to 45 or something, so who knows. I am also worried because fallen arches seem to be the first step of many foot-related problems (splay feet, hallux valgus/rigidus etc). There is a Swiss doctor who invented "spiral dynamics" and it supposedly helps with rebuilding arches (although he admits there are limits to it). I've only practiced it half-heartedly because it was too complicated (you're basically trying to form a bridge with your toes and the movement can be very small, so hard to see if you're doing it correctly).
@@user-wt2ip3bo3t Well it's something you could do. Similar to Short Foot by Janda. I've never seen anyone really profit from it but some of my colleagues swear by it. Flattened transverse arches don't have anything to do with hallux valgus or rigidus though. That's more of a shoe problem.
@@MarkWildman You never know which video is the first video someone watches of you, and then decides to choose your business based off that experience. I think you spend too much time being the smartest person in the room and you forget what its like to feel stupid.
I was a little skeptical of Mr. Wildman's claim. I had flat feet all my life but was just diagnosed a couple of years ago. I was in agonizing pain, started wearing orthopedics which helped a little. I worked up to 600 KBell 'round the world and 300/300 inside/outside swings - barefoot - and not only is the pain gone I no longer need to wear the orthopedics. Amazing. Simply amazing. This worked for me. I feel like I've been reborn!!!!!
Good to hear! 👍
nice one
Your an encyclopedia of information. I have collapsed feet and it affects my knees and nobody told me they can be fixed. My podiatrist gives me thick insoles and massages my feet, that does help, he is very experienced, but nobody told me that they can be fixed! More foot videos please. Your feet aren't ugly, don't put yourself down. I love how you keep mentioning your farm boy roots. Here, people are too ashamed to shout about it, which is why so many farmers here get super lonely and commit suicide.
I've been trying this out. I've worn orthotics since I was a kid, and passing a kettlebell around my body + swings seem to be helping me be more comfortable in bare feet. I'm hoping that progress continues.
The only feedback I have is that my feet started getting *way* more out of these exercises once I started deliberately spreading my toes before each set. My toes tend to curl down and stack up on each other, and in that position "gripping the ground" just isn't realistic.
So if you're thinking about trying this, keep in mind that, like foot position, toe position is important when training your feet.
So cool to see some one preaching the importance of training Kettlbebells with straight toes straight forward.
Making more videos for fixing flat feet would really help tons of people making comments here and those that watch your videos.
Mate, I can't believe you have such a low number of subs, thank you so much for your in depth videos, you've been so helpful
I love when Mark cranks out numbers. It just puts a whole new perspective on things.
Life changing video I plan to use in my routine!
glad this makes sense to people, other than just me
Hi Mark, can this be added to the TOI program pls!! I've struggled with this for so long and finally found a video this far back on it while binge watching your videos.
Wow! Literally life changing. I'm a BJJ athlete with flat feet, it's something I've always wished I could fix. I've noticed I point my feet out (like a duck) when I swing the kettlebell, this is a simple fix and something I've been doing wrong for a while now.
the clap and hand movement at the end was epic and hilarious, seen this handy expressiveness pop up a few times in videos now aha. love it
Where have you been all my life!
Finally have my Club Bells, they keep getting sold-out, and am looking forward to working the numbers. Appreciate the details on programming. Beginner half cycle: (3 exercises @ 50 reps left, 50 reps right each) twice a week and after about 6 months (!), full cycle: (3 exercises @ 100L/100R ea) 2X a week. I don't have flat feet, but that programming explanation, super!
After following so many other fitness channels for so many years, I feel like I struck gold finding your channel. I learn something new in each of your videos and I've watched just about all of them now. Do you plan on selling any programs on your website? I would gladly give you my money for a kettlebell/clubbell/maybe some calisthenics or rings routine one day. Orrrr.. if you wanna make it a RUclips vid, that works too. Keep em coming bro 👊
please talk about more kettle bell training for flat foot as the weights you mention i cant get them but i have a kettle bell
I am guessing exercises like circles, halos etc where weight is moved one side to the other and single leg exercises - deadlifts, Bulgarian squats etc might work. Since watching this video I have tried a few and the feet seem to be activating during these exercises.
i've had flat feet since early childhood. more recently i have been getting occasional pain in my arches especially when hiking or traditional compound leg exercises (dead lifts, squats, etc). I've been working with kettlebell swings recently and you've given me a good idea to do them without shoes. Might receive a few odd looks from the others in my gym. oh well. I'll wipe the area down afterwards.
edit: btw I came here from your on jack black's video, after being intrigued by your comment on flat feet! thanks for the video :D
I use some cheap aqua shoes that are little more than socks with a rubber outer sole. They're not great if you're moving around a lot (the rubber outer sole has good grip on the floor, but the insole does not have good grip on my foot), but with swings, cleans, snatches, etc. you're not. You can find them easily on Amazon if you just search for aqua shoes.
Have your flat feet improved?
This is hugely helpful , i can't wait to incorporate kettlebell around the worlds into my programme. would love to hear more kettlebell exercises that can help
Dude! You`re the best. Looking at the comments I'm not the first one who's been advised to get orthopaedic insoles instead of fixing the problem those flat fleet have caused. Lot of knee and lower back issues which I've kept in check with yoga but that hasn't solved the problem. I'm doing the s and s program by oavel and I'm going to follow your tips about turning in your feet ever so slightly. Thank you!
Thank you for explaining this! Very easy to understand. You are a very good teacher
Would love to hear more about using kettlebells to fix flat feet.
I wear orthotics and to hear you tell Jack Black, "He would be able to throw the orthotics away" was like an answer to prayers. Thanks, big time! I'm a senior citizen and would like to begin using your training methods to strengthen both my wrist, forearms, foot arches and the entire body. I've weight trained my entire life up until COVID-9 hit. Do you offer personal training for a guy that's 68?
I currently don’t offer training to anyone. Apologies. But I have trained up to 78 year old clients. I will be having a app released in November with a LOt of this training in it. Get yourself a light club. 5 lbs, and 10 lbs (there’s no 7.5 or I’d say get that). Start rolling your arches everyday with a 2 inch spiky therapy ball. 5 min per foot on the clock. Then you would start running single arm club program and clean and press program
This is some really great info recently i took my son to see a doctor and he told us my son has flat feet but he Doesn't explain anything he only told us to get
arch supports i need to buy new ones every year and then after he is 18 every 2 year thanks for the video
I’m so glad I came across this video. I have flat feet and would love to fix that. Also, I actually am more comfortable working out barefoot, which I thought was a odd lol but glad I’m not crazy
Man... I have flat feet and recently got a couple kettlebells for my home gym...
I was using bands to train the tendons in my uncle.
I will definitely include side to side swinging in my routine...
I'll put my focus on keeping my feet straight in all my KB training. I hope it works because I've trained martial arts barefoot for 22 years and have really flat feet still.
I cannot wait to begin this!
Great information like this is like gold dust!. Thanks for sharing!
Hey Mark, could you explain more about the weight progession? At what weight should I begin working out with, when to increase it and when to begin to make a full cycle.
Thanks for the video man, it would be awesome if you could go deeper in the flat feet correction.
Thank you for all the great and seemingly constant content. I'm new to your channel and kettlebells. I had an odd question about high arches. What causes them and will they have a negative effect on training? Thanks again for all your work!
Going to definitely try this.
I've been struggling with this pain and discomfort for twenty years. Could you please talk about more kettlebell or other exercises we can do for this? I've started doing some things on my own based on what you outlined here but I don't have clubs. Another video on this would be great. You're a lifesaver!
I wonder if you can do the club swing with a cast iron pan. I don't have clubs like you, and I am kinda put off by the price tag haha. I do have a cast-iron pan though!
I wish I could like your videos more than once :D
Thanks for the post brotha just subbed and follower on insa
Great video! I would like to understand the breathing technique. You inhale and exhale through the nose? is there a reason to do it strong?
I think it comes from martial arts, exhaling when you punch or kick. Pavel mentions this in Enter the Kettlebell
Thx alot for this video!
Anyone from a medical / physical therapy background watching this who can speak to whether or not they think this stuff would work?
I'm a physiotherapist and osteopath. For the longitudinal arches this works. I have been using similar programs in the past but this one is admittedly better and gets things done faster. So I've switched to recommending this version to patients.
dont have access to clubs but kettlbell yes . can you please list out more kb workouts . Thanks.
I do walking lunges and Turkish Get Ups in bare feet for stronger ankles but I am looking for more. Very interested
Hi Mark, what kettlebell exercises would do the same to fix flat feet??
Great great ! Thank You !
Great stuff! If I am into an ABC protocol (6 days a week) would it be too much to use the recover day for this (and perhaps borrowing one of the SA club day to make it twice a week?)
This has helped so much.
Very interesting. I like it. I have rather flat feet, but looks like not for too much longer.
So, you mention fallen arches from wearing big shoes constantly. What about flat feet from birth? Would this still work to produce an arch that was never there to begin with? Or do you need to have the foundation?
Christopher Trader Hey Christopher. I’m just browsing RUclips and saw this comment. I have had flat feet for as long as I remember. Not sure I had them from birth, but I did have Achilles’ tendon pains and inlay soles during puberty. I always thought this was just how it’s gonna be but about a year ago I discovered you can train your arches.
So if you have really flat feat, you probably have extremely weak arch muscles and no idea how to activate them. So here’s what you’re going to do.
First, sit down in a chair, barefoot. Now lift your toes up. Most likely, along with your toes going up, your arch will lift as well. They are somehow connected neurally. Now, your are going to slowly let your toes down while focussing all of your mental energy in keeping the arch up. It’s really hard, but it’s possible. You may get cramps the first few times.
So now you do this every day for a couple sets of however many reps, and you’ll slowly learn to control your arch muscles. Then, it’s time to strengthen them. Do it standing up. After that becomes easy, you can try a partial squat with lifted arches, or do other exercises with lifted arches, like in this video.
I’ve gone in about 18 months from no arch control to being able to do a half squat with arches feet. If I squat very deep I still need shoes though, but it’s getting better and better.
@@bastiaanbogers4114 Hey I just randomly came across this comment thanks slot I am goin to try this
Gerett Barker Yeah, please do! I only really assessed the progress when I watched this video and I noticed that my foot didn’t look very flat at all. Too bad I don’t have any reference, but I feel like it’s made my arch a lot better.
What it did do without a doubt is give me the ability to use the muscles in the arch. So like Mark describes in the video, I can grip the ground with my foot. When I stand on one leg and I feel my ankle being unstable, I can focus on the foot and create extra stability. It comes more natural the more I practise.
Everybody has flat feet at birth
Thank you thank you
Walking barefoot on soft sand helps too.
Thank you for these informations
great video. was wondering is it safe to do these exercises with a leg length discrepancy? thanks
Would a balance board be helpful for this? This is so helpful. Thank you.
Yes
how much kilo kettlebel and clubbell being 90 kilo? i own 8, 12, 16, 20 amd 24 kilo kettlebels and im thinking of buying a 8 kilo clubbell for this. and do you need a 5 min warm up before?
❤️
This may sound hilarious but would a golf club be an adequate substitute for a metal heavy club? I wish there were available in regular sporting goods stores.
Not heavy enough to elicit the desired response. Gotta be 10 lbs plus
This is the one thing about American culture in particular I could never understand. Wearing shoes indoors all the time. Since I was a child digging in the mud I have been barefoot, in the mud, on the grass, hopping on one foot because you stood on a particularly pointy stone! Always barefoot. I am barefoot right now!
I think the problems start as children, putting babies in shoes before their bones have even formed properly! they can't even sit up but they are forced into branded trainers because its "cool" Just let them grow..
what are the three exercises?
I know we shouldn't wear shoes, but can you recommend a pair that still meet the standard? Maybe the ones in your shoe video? Last resort I could buy a stiff mat, I suppose?
Feiyue or xero
Xero is probably easier to get right now
What could be an alternative to Clubbells in these exercises?
"That was a 10, this is a 20" What? Lbs or Kgs? These two are not equal.
Can I get just one club? What weight should I start with? I use a 16kg kettlebell right now
Hi Mr. Mark, is a baseball bat a good alternative for a heavy club? Thank you.
Not heavy enough.
So if you can only workout in a gym (because I don't own kb's) , do you suggest something like barefoot shoes? Or what would you do? Any tips would be great!
barefoot shoes
I shall get some, thank you!
Awesome video..would walking barefoot help also?
Yes
i have flat feet. my feet give out first when i do swings..
Does it have to be on a hard surface like concrete or can it be done on a tatami mat or even the grass?
Tatami should be fine. On glass the rhythmic shifting attracts worms. Totally serious. You’ll have to keep moving around
@@MarkWildman Thanks. I'll keep that in mind.
@@MarkWildman Also, since I do not have a heavy club (yet) are there other exercises to do with the KB to improve foot strength and correct flat feet? After about 11 years of judo I've made my flat feet better, but there's still a ways to go.
Your on a concrete floor, is a wood floor ok or a carpeted floor? What is the best for our feet?
I can't imagine it would matter, but I think carpeted would be better than wood. Not because of you feet, but because you may leave marks on wood if you drop or even just put the KB down too aggressively.
What do you do for flattened transverse arches? For the longitudinal arches this works really great but once people start walking on their metatarsals because the transverse arches are collapsed that is another issue. Do you use other exercises for that or have you even encountered the problem?
did you ever find a solution? I've never heard about anyone improve their transverse arch once it has fallen.
@@user-wt2ip3bo3t I have not. But I'm also not sure that it's a big problem. I've seen flattened transverse arches in many people who walk a lot barefoot and they don't seem to have any problems (yet?). I've only seen problems arise when the arches are flat due to an underlying medical issue.
@@ryusuikarate thanks. I am not sure either - you've probably seen the feet of African tribesmen, but they only live to 45 or something, so who knows. I am also worried because fallen arches seem to be the first step of many foot-related problems (splay feet, hallux valgus/rigidus etc). There is a Swiss doctor who invented "spiral dynamics" and it supposedly helps with rebuilding arches (although he admits there are limits to it). I've only practiced it half-heartedly because it was too complicated (you're basically trying to form a bridge with your toes and the movement can be very small, so hard to see if you're doing it correctly).
@@user-wt2ip3bo3t Well it's something you could do. Similar to Short Foot by Janda. I've never seen anyone really profit from it but some of my colleagues swear by it. Flattened transverse arches don't have anything to do with hallux valgus or rigidus though. That's more of a shoe problem.
Is your clean handwriting a side effect of weight swinging?
Do I have clean handwriting? Engineering and drafting
Can you demonstrate the club swing but with the kettlebell. Thanks
Hi Mark, what is your profession?
Professional movie trainer, ex bad circus performer, ex research scientist
@@MarkWildman thank you for your quick reply. Mercikes
Take my body. I am your clay😯...
Wandering if kettle bells only will work
No. Clubs and maces work as well
Looks like "Around The World Swings" with a bulgarian bag might be a good way of activating the feet.
agree
“No one understands this math” sounds patronising. Just explain it better.
I literally made 20 videos explaining it better
@@MarkWildman You never know which video is the first video someone watches of you, and then decides to choose your business based off that experience. I think you spend too much time being the smartest person in the room and you forget what its like to feel stupid.
I spent years being the dumbest person in the room, that’s why I make dozens of videos clarifying my communication.
@@MarkWildman always good to have a refresher. Helps keep you kind to people who want to use your business :)
BS
Sigh
Anyone know how much his yellow kettlebell weighs?
GregyNoLife 12 kg
No sorry, should be 16 kg. 12 kg is Blue.