Are Kettlebells Better Than the Gym for Longevity?
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- Опубликовано: 29 сен 2024
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As you get old you need: strength, muscle mass, metabolic health, aerobic health, balance, flexiblity..etc... So, kettlebells....
At 77 I'm still swinging everyday!
Right to the point and right on point.
I certainly agree. Plus, I never understand why people say kettlebells don’t make you strong. In what world does repeatedly swinging or lifting a heavy piece of steel or iron NOT make you stronger?
Damn, this has really changed my perspective on fitness. As a newbie this is great.
Amen!! Movement style training has been so important for my cycling, Jiu Jitsu and daily life. Being 56, traditional lifting is no longer my interest. Thanks for all your videos.
What I don’t understand is why people think you can’t do it all?
Anyone who does work for a living. I don’t mean a job. I mean a job that involves work and work capacity knows the answer to this. Especially if you are lucky enough to work in a group setting with a lot of ball busting if your capacity is limited.
Brilliant 👍
What size kettlebell for a beginner. 66kg 57 yo?
I have a bulge that might turn into a hernia. My Dad had one too. Is it reasonable to rely on non weighted movements for fitness and longevity?
So you should I workout with KBs every day?
Sure
Depends how much and what you do.
Mark's own basic "tetris of kettlebells" suggested doing 2 exercises on 1 day, another 2 exercises on 2nd day, 1 day of rest. Repeat.
But if you'd do it with a light enough kettlebell I reckon you could do a "deep 6" every day and would still recover without any issues
It always depends on what your goals are and what you want to do, but if you are the kind of person who trains every day and has the time for it, you could easily shift your training to kettlebell every day and not get bored. If someone’s asking what should the program be, start at the appropriate MW program and get going.
I have gotten very, very old. At 53 years, I suspect most 93 year olds move better than me.
Mate I hear you 😢
Small steps consistently are the way forward
It is not too late. Here's to hoping you start working on that. I recommend you start real small and see where that takes you. Just walking is great. No equipment or gym needed to get started. Do it for you. Don't worry what others are doing or where they are. Good luck
It’s necessary to keep upright in life as you age, and be able to attend to your own toileting. Undertaking the discipline is a good way to feel proud of yourself.
Thank you for the encouragement @rikkic7000, @juliehock6059, and @ericrydman7098. I appreciate it far more than you can know. Motivation and discipline are not my strongest attributes.
Change it I’m 55 and fit and healthy with good movement, can climb my tree and jump out from it with no problems. Use clubs, maces kettlebells rope climbing, gymnastic rings. You can do it.
Short answer, no. Calisthenics based is arguably better than kettlebell based.
Yeah sure Calisthenics is better if you want chicken legs.
@@AwakenZen I said calisthenics based. Also, try doing sissy squats and tell me you still have chicken legs.
@AwakenZen Mark has no chest because you can't train your chest ass effectively as bodyweight/ weighted dips and pushups.
@@Jdm5299 It doesn't matter doing body weight squats of any kind is a waste of time the progression is awful.
@@Jdm5299 Chest isn't that important to me either I'm not a woman.
To support Mr. Wildman's thesis, when I was growing up in Northern California, there were ranches below my house and the boys who worked on ranches were stronger and tougher than the weightlifters. The ranchers' lives were based more on movement than maxing out with weights and they had superior strength and health.
Yeah, to a point. I grew up on a dairy farm, and do construction now. Physical labor builds you up till your about 30 or so, then the repetitive movement starts destroying you and you need the "gym" or exercise to keep you going........or what usually happens, pound ibuprofen to get through the day till you have your back surgery and go down hill from there.
@@farstrider79 Facts. Work and exercise/movement practice are not the same. When practicing movement or exercising one can stop when fatigued. When working, tasks require as many reps as they require, often far more than the body is actually capable of adapting to and recovering from. I have noticed over 4 decades of hand tool usage and construction work and exercise that work tends to create imbalances while exercise mitigates these imbalances.
@@Caitanyadasa108 And unfortunately sheets of 3/4" subfloor don't get up to the third floor in 3 sets of 5 with measured rest periods.
@@farstrider79 No, no they do not. 😆
Labor work is different than physical exercises,labor makes fatigue, exercise makes fun,work destroy body,work out build body
At 68 and having left behind my gym days a ling time ago, kettlebells, stretching, walking and breathing correctly are my bread and butter. I'm not a physical therapist but I noticed that working with this 'system' my sciatic pain is gone, my posture is a lot better, I have avoided painful injuries and my overall sense of wellbeing is notoriously improved
Just curious jorgec, what are your kettlebell routines? I'm 66 and thinking about doing some kettlebell stuff instead of hitting the gym and the machines.
@@jerrykohls8684 they change say every 4 to 6 weeks, but they are usually based on 4-5 consecutive movements X 3- 5 sets depending on what different exercises I'm doing. Example for the rest of May: 5m stretching+15 seconds plank/// (1) 3 power snatch on each side (2) 3 power clean on each side (3) 3 clean+squat+press on each side X 5 sets with 1-2 minutes rest in between. Finish with 100 steps farmer's walk each side. No hurried moves, breathing/exhaling deeply and drinking water when necessary. All this in the morning in a fasted state. For my personal experience, a lot more efficient than driving to a gym and working out with free weights, benches and machines. I also walk at a fast pace for at least 2 hours a week. This goes on 4-5 days a week....
Check out Mark’s “nerd math” videos. He goes over the six main kettlebell movements, and then puts them into workout days.
@@alannesbitt9216 thanks Alan!
I got to the point when i can use both , kettlebell and barbell . Barbell as a power base , kettlebells as functional movements . Works fine . Thank you , Mark , my first kettlebell teacher .
Yeah I definitely don't notice kettlebells helping my barbell back squat as much as it helps other lifts. Some things in the gym are worth getting strong in outside of kettlebelling
Barbell movements will build power ... in the range and plane of barbell movement. You are essentially putting gasoline in your car tires.
@@The-Contractor There is no such thing as a barbell movement .Weight is weight .And your example of cars and tiers , bro , cut on substances.
So I can do both ?
@@Tad1945Sure you can,my brother.
I do.👊🙂👌
I never did anything for 52 years, it was very bad. Little by little I entered the movement world and at 67 I feel late 40s… strength & movement in all three translations and all there rotations is what makes you farm boy strong. I live in Ohio and trust me they are very strong here after bailing hay all day. I thinking Mark has done this a time or two. Thank you for the content
I didn’t grow up on a farm, but I baled hay for a few summers during the mid 70’s when I was in junior high. Do that for eight hours a day and you can cancel your gym membership.
Making segments from the Live Q&A. Nice!
The editing of his other videos shows he has a good system of filing old footage too. Always clear and informative.
Yes!!! Really great idea!!
That was the answer tho my question in the Live Q&A,😎 i am Pedro "Pietra" (Piteira) "Are kettlebells better than gym for longevity"
Thanks to you Mark (and others like you!) i am switching my focus from weights to kettlebells, sandbags, loaded carries, etc. so training which involves movement patterns that have a direct carryover to real life scenarios.
And i can attest to the power of kettlebell training: i've been doing that for a little over a year now and for the first time in my life i've experienced tangible benefits in my overall strength and conditioning.
Totally agree with Mark here.
I thought this an appropriate comment...I hope whoever reads this will find truth and motivation to follow this approach to longevity...
Plato, one of the three ancient Greek philosophers (along with Socrates and Aristotle) attributed with building the philosophical foundation of Western culture, was educated in both mental and physical pursuits. Like other Athenian boys, Plato was trained in a variety of physical activities, including gymnastics, wrestling, archery, boxing, and riding. His given name was Aristocles, but it may have been his broad-shouldered physique that earned him the name Plato, from “platos,” the Greek word for “broad.” Before turning to philosophy, Plato put his physicality to use as a skilled wrestler competing in the Isthmian Games, an event similar to the ancient Greek Olympics. “Lack of activity destroys the condition of every human being,” he wrote, “while movement and methodical physical exercise save it and preserve it.” Thanks Mark for all that you contribute!!
Thays my question...i am Pedro Piteira, and i love kettlebells. Really great tool.
Kettlebells are hands down the best fitness approach on earth. And the most fun. About 14 years ago I was doing a lot of dumbbell dvd workouts that used a step and sprained my ankle so couldn't do those for awhile. I googled workouts that don't require stepping and found kettlebells (Lauren Brooks dvds). I started doing one of her 24 min full body KB workouts 3X/week and was blown away by the results and how fun it was, WAY more fun than the stupid bootcamp dumbbell workouts, lol in a ridiculously shorter amount of time. I will never go back to cardio/weights.
I don't disagree, but I think going into the gym thinking "push/pull/carries" rather than "chest/back/legs" is a good blend of strength and movement
Body-building is literally making the body adapt to being inefficient and creates an inefficient body
Functional movement like KB, Landmine, bodyweight/suspension training, yoga, tai-chi
Are all training the body to be more efficient
Train to actually be a beast not just look like one
Did traditional body building and then got into CrossFit and then Olympic lifting. But as a father of 4 and busy, I don’t have that time anymore. Been focusing just on KB training for a year and half and just want to be able to do my job in healthcare and play with my kids. 4 days a week with a quick workout in the AM and I’m done and good to go
Outstanding explanation.
movement > strength
Agreed.
I think that what's overlooked here is that it's both/and with dynamic exercises. You gain functional strength through the process.
This is the way
“By doing [Kettlebell] movements, you are working the muscles the way they are supposed to work.” Yes!
Another brilliant lesson! Mark I am doing your Club bell program twice a week, KB hand to hand twice a week as well as ocean swimming 4 days a week. I will be 75 in September. TKU are the weakest part of the program..shit they are tough. Should I take one day a week and do a non-stop 20 minutes( or work up to it ) exercise with either the Clubs or the Kettlebell as well for its obvious benefits?
Yes, kettle bell is a very tool to gain strength, longevity, breath control like the martial Arts.
Talk all day about how you can lift weights without movement.
I'm mid-60's and just added kettle bell (Russian swings) to my workouts, about 3 months ago. They are working for me.
I like both.
Movement is life
Excellent explanation!
And very strong arguments why it is better, which I agree with.
most gyms have kettlebells though.
Great answer, I'll go back to that entire Q&A session. Kudos to Mark as always🙏💪
Super interesting. Had never thought about it that way
Completely agree, I’m mid 40s and can already see in my friends losing movements.
I'm 53, my wife's sister looks after old folk. Some of her clients are my age because they lost mobility, independence etc. Scary..
👍🏼 Thanks Mark, I consider you as my “Resistance Movement Sei Fu” and this video explains all I need to share of the whys I have KBs, Clubs & Maces to keep this 67 yo 💪🏼alive & healthy. Much 🤙🏼 Alohas! &🙏🏼
Uniquely!!!!!
Kettlebel swing or snatch is probably best way to build your muscular longetivity. Especially snatch in long cycle is murderheavy. The norms vor title Master of Sport vor 80-90 kg man are in area 60-70-90 reps with 32 kg Kettlebel for each exercise. Very heavy for your lungs
Nailed it!!
Back in my 20s I was a pissant who looked down on the gym because I was in jiu jitsu and Muay Thai, now I'm a 45 year old who still hates the gym. I do have kettlebells, pullup and dip bars though.
Just want to jump in and say its need to see someone speaking about good movement. This is missing from almost everyone's physical literacy. Everything you do should not be about wearing your body down and pushing it to the limit that is macho bullshit and modern bodybuilding trash that has ruined genuine Physical education.
I think 20s are magical objects. Perfect to statch with for me. My 24 is slightly too heavy, and my 16s are too light. So I'm getting a cupple 20s like they have at my gym.
Traditional weight lifting is focused more on the isolation of the primary muscle groups (i.e., leg day, chest day, shoulder day, etc.).
Most kettlebell movements such as swings, cleans, presses, snatches, lunges, getups, and carries are all full-body movements that essentially work all of the primary muscle groups. IMO, kettlebell training is more efficient versus traditional weight lifting.
Also, kettlebell training does build muscle. I recently received a compliment from a person regarding my biceps. Guess what? I haven't done a bicep curl in 30 years! I've managed to build a decent amount of muscle using only kettlebells and clubs, as well as some bodyweight movements such as pushups, pullups abd dips. Oh, and I'm 61 years old.
I am all about functional fitness. Muscles are super expensive to maintain. It doesn't make sense (to each their own). For longevity the answer is strength and flexibility. Lean and nimble.
Good point! I've been doing kettlebell workouts since covid, learned a lot from your videos. Now I recently started going to the gym again and swimming. It's fun to mix things up and be social sometimes. Thanks for all your great content!
I'm finding success in the gym. Doing push pull legs days ...but the days between each im doing full body kb workout
I have started with free weights, then gradually moved to mix of HIC and kettlebel. I have not feel better ever since!!! I always think of these 1900 athletes you see pictures of with them doing kettle bel. As well I find unilateral movements balanced my body better. As we all know when doing bench press it is always a dominant arm or shoulder that does most of work. While going unilateral allows non dominant arm or leg works equally, which proves my point. Kettlebel it is 😊
Keep in mind he's saying that movement training is more important than modern gym training, which typically means you plug yourself into some machine and move according to that machine. He's not saying Kettlebells are better than calisthenics. Just like he's not saying Kettlebells are better than clubs or maces. I personally like all these things and know there's no "this is the only perfect answer". I choose to do combinations of all of them.
I was exclusively KB for a few years but fairly recently started lifting at the gym 1x week when I realized I had a free option through my work. I like the variety. So, for me it's not an either-or.
The answer to this type of question is pretty subjective. There probably is an objective answer but it doesn’t make for interesting discussion.
pure gold!
if you're weak, you can't move 🤷♂
Can u make a comparison videi about sandbags and kettlebell
Kettlebells are The Ultimate Training Tools.
Absolutely fundamental: movement is the key. Beats the absolute hell out if gym weights for longevity.
I prefer training with clubs 5x a week instead of combining it with kettlebells.
Movement is better than everything. What good is being strong if you can't move?
Pull-Up Bar comes first.
How about club bells. Are they as good as kettle bells or better?
Masterful summation. (One of these days I need to figure out a way to study with you.) Keep up the good work.
Still, I guess we will all find out, won't we?
You have shown us the weakness of strength.
Hi Mark, I am curious about your opinion of the "new fancy" moves some trainer post. E.g. tactical cleans, inside circle cleans, gunslingers etc. and also kb juggling. Do you see the value of these moves/flows? Thanks,
Life is long and you are never done learning
Any chance the adjustable kettle bell will be available in the UK anytime soon?
I have one from bowflex got it off Amazon UK
Can you use different weights to do double kettlebell exercises. I have got a 14kg and a 16kg. Thanks.
You can. Just make sure your technique is dialed and switch hands to even out the work.
I’M OLDER AND WANT TO DO THE KETTLEBELL. HOW DO I ACCOMPLISH THIS WITH A BAD SHOULDER? MY SHOULDER IS BONE ON BONE AND I WILL NOT GET IT REPLACED DON’T WANT TO BE PUT UNDER. ANY ADVICE??
Obviously you should discuss these ideas with your doctor to get approval
Indian club mobility
Mark 2 adjustable bell from 6 to 12 kg
Get the surgeries. Do the rehab. Build movements
Yes they are.
🦾
Weird to see you back at the old workout space. 😊
This is the new one
Mark, Broke my clavicle 12 months ago. All healed and recently had plate removed. Want to start kettle bell basics with a 6kg bell. Should i avoid any exercises in your opinion. Thanks.
I think you should start running an Indian club program. building up to 20 to 30 minutes then to kettle bells
Thanks for the info. I've never thought about that. I will see if you have any beginner videos, it will be a new experience. Thank you.
does that mean you are not drinking any water at all for 30/40 min during the long cycle?
Yep
Old scool karate dojos were strict about not drinking water during training, and 45 min. after. I was very confused when I first got into bodybuilding how everybody was carrying a bottle with them, constantly sipping.
Makes sense.
Depends on what you do at the gym
K
Can you comment on the relatively recent comments made by Steve Maxwell the Brazilian jujitsu coach who says to stay away from kettle
bells ( a) because they have ruined he's wife's hips and are dangerous.
They do ruin your hips not the best thing do your own home gym or anything it's absurd to think that kettlebells are the only way if you want overall Fitness you train for overall Fitness if that means riding a bicycle sprinting on a grassy field working out at the gym cross training or bodybuilding
You're on the right track. Synovial joint health is the major key. You need to first have a fully functioning joint for your cortex to interpret where it is in space in time in order for your muscles and connective tissue to generate force properly. Improper joint health makes it impossible for muscles that cross the joint to have proper reference/efference to work properly. Internal strength should take precedence to 'movement'. You can't move where you can't move unless you are compensating, and force greater than load in areas of a joint you don't have neurological control of will explode (aka, injury). Movement alone (i.e. kettlebell swings) are not specific enough to train an internal joint. I suggest you check out functional range systems to complete your conceptualization of 'stremgth' and joint health. It will calibrate everything you are saying.
Please see my videos on heavy clubs
Thanks, Mark.