How to Use a Kettlebell | Kettlebell Manual Part 1
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- Опубликовано: 12 июн 2024
- YOU ARE AN ATHLETE
TRAIN LIKE IT'S YOUR JOB
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PROGRAMS AVAILABLE:
Training For Overweight-Deconditioned-Individuals
Intro To Kettlebells
Kettlebell Swings
Kettlebell Clean & Press
Kettlebell Turkish Get-Up Master Program
2 Hand Heavy Club Program: The Basis of Strength
Bodyweight 101
Krav Get-Up 1
Slamball
These are not 6 week programs.
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-Adjustable Kettlebells
-Adjustable Clubs
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Adjusta-Bell-Bottom Shells for Adjustable Competition Kettlebells
adjusta-bell.com
Magnetic Prints-Spacers for Adex Adjustable Clubs
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Pso-Rite
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Strong and Fit-Introductory Club Program Available
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Slamballs from Living Fit
www.living.fit/product/slam-ball
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Discount Codes:
Discount code for bodyweight programs
BODYW820
I've purchased several of Mark's programs. It is clear this guy is an engineer and not a fitness influencer. Good shit. Worth the money.
Sorry mate, are they downloadable or just on app?
@@DavidNapolitanoNataRaja browser based. I think the program he uses has an app but I haven’t used it
@@theprofessionalkid🙏 so you cannot download any video or docs?
@@DavidNapolitanoNataRaja he has all the documents available to download. The videos I’m not sure.
@@theprofessionalkid Thanks 👍
In 20min i went from a man who was going to hurt his lower back to a man fully capable of doing a kettle bell workout by himself. This video was so clear. Thank you for this. I cant tell you how far down the youtube rabbit hole i went before finding a video that actually started from the beginning.
This whole thing is part of the intro to kettlebell program, which works if you are new kettle bells and you need to figure out how to do them without ripping your body in half, and this also works for going above say 32K when the weights get really really heavy, we go back to breaking everything.
The beginning of training and really heavy training are almost exactly the same so programs tend to double up they get really complicated in the middleweights, but to beginning in the end are the same forever
The part during swings describing that you should focus one set on your glutes, one set driving the shoulders down, etc. is a way of saying to always treat the exercise like an athlete learning a movement, not just someone trying to wear himself out. Always try to improve your technique, stability, control of the weight, balance, muscle activation; every rep, every set is an opportunity to practice fundamentals and test your discipline. You're going to get tired, don't worry, and if not, move up in weight. And when you do, practice some more and get even better.
I’ve been watching your instruction videos since just before the world shut down. I am forever impressed by the clarity with which you explain complicated points. That’s rare. Thanks for everything!
I’ve been watching Mark’s videos for almost 3 years and every single time I’m amazed at how clear the instructions are, I learn something new … and I want to hug him as a thank you!
Literally thee best kettlebell instructional video I have personally ever watched. Completely thorough, backed by sound logic and reasoning. Thank you 👊
I'm new to kettlebells and this channel has by far the best content I've found so far.
Essential video with vital information. As a Kettlebell enthusiast and instructor, Mark Wildman along with Dan John and Pavel are always high on my instructional tip list.
Thank you so much for the swing explanation! I just got a kettlebell and went straight into swings destroying my lower back. Now my glutes are firing and the swings actually feel good!
Not sure if he mentioned this but one of the most painful low back pain mistakes, is hip hinge/sitting back too early. Let the kb almost hit u in the groin before hinging. I was so focused on proper form that I started my hinge with the kb slightly in front of me. Killed my back but had a proper lesson n then it was obvious. Also, if ur swing is too low it can cause back pain. If ur elbows r touching ur thighs on back swing, ur too low. Should be closer to wrist touching thighs. As someone who had to stop doing swings due to excruciating back pain, I know the frustration. Hope this helps.
@@hhhmmmmmmmm thanks! It does help indeed. I guess that I am too soon with the hinge aswell.
Super Materials. Finally someone methodically approached the topic of exercises. In addition, he pays attention to safety from injury. 10/10, greetings from Poland.
Thank you Mark! I just started kettlebell training and the 'What the Hell' effect is crazy
I rehabilitated my shoulder with a steel mace and kettlebells because of this guy 🤷♂️
True confession: I watch too many YT videos! True assertion: When it comes to kettlebell "how to" instruction, Mark Wildman is without peer!
Do you think we should start a 12 step program for RUclips?
@@johnlozauskas778 Yes, "one day at a time"!
My mistake was to go at it without proper introduction to kettlebells; I bought a 35lb, 25lb and 15lb kettlebell to train but I didn’t realize the techniques were so precise. I ended up getting hurt on my lower back and now my upper back but I’m getting better.
After this video I’m so going back and revising the basics and literally just train with that till I get better thank so much for this video.
I made an “intro to kettlebell” program because I hear something similar to this a lot
And I designed an adjustable kb for new athletes
Available from bells of steel
The mark 2 adjustable bell from 6 to 12 kg
I love the settings of your videos. Always somewhere random and reinforces how portable these are.
Marks takes a great deal of care, about technique (to avoid injury), to strengthen and capitalize on both through reps! Respect!
I’ve spent a lot of time hurt in my life and I don’t really like it and I don’t wish it upon anybody, so I try very hard to make sure or communicating the parts that keep you alive
This is the series I needed, right when I needed it. A great reference video having everything in one place. Thanks, Mark!
A biomechanical engineer enhancing and optimising human movement patterns without question! The transformative powers to guide humans into efficient life-enhancing movement behaviours. An alchemist of human fascial tensegrity. Thank you Mark for all your geek math and helping us to unlock the physics of human movement.
Thank you for putting this collection together
Lmao I literally just received my first kettlebell 8 hours ago, thank you Mister wildman
One of the best videos, perfect! Thanks and following 👍
This deserves a big thumbs up. Thanks Mark 👍👍👍
Thank you Mark! Your videos are helping me so much, not just getting started back in the day, but also keeping it up. Thank you.
Thank you for your time sir, sooooo well explained
I love your instruction for kettlebells! You are great at explaining the proper form. Thanks so much!
amazing dude... i was searching for this video. perfect content for me. thanks a ton
I'm very thankful to you for providing this content. Just finished my kettlebell swings.
Short,clear and informative to the point. You're really good!
brother your a great teacher
Teaching a friend this process right now. Good timing.
best fitness trainer period
Thank you for tutorial. Doing halos and round the worlds least 3 days. Noticed a need to work on fundamentals. Thank you again
Amazing video; well explained and very informative, ive been training with weights for a number of years, but only recently got into kettlebell training, so this video and channel is ideal
(Many thanks)
Merci , Mr Mark Wildman, pour votre générosité.J'ai , beaucoup, appris de vous en suivant vos programmes sur you tube.Que Dieu vous bénisse, vous êtes un gentleman.
Very informative video, I'll be fine tuning my moves in the coming days ahead.
Thanks man this is really great stuff. Cheers!
Our Nomad Maceman Lives On ! ROCK ON ! ! ! ❤
Thanks for the vid!
Fantastic !
💪💪💪💪💪💪💪💪💪😉 the very best kettlebelltutorial of all.👍
im ur new student , love from NEPAL.
Thank you
Great video
❤❤❤ wish there were more videos like this
Very informative video...even for the "veterans (10 yrs) or more". I look forward to the next👊🏿
The variety of backgrounds types in his videos is top tier....I often spend some time figuring out where he is: a barn? a garage/workshop for welders? a state park? a death area the following morning?
Good stuff and great vid.
thank you so much!
Excellent
Sooooooo helpful!!!!!!!
Thanks.
Love these videos, thanks! One think I'm missing is focus on breathing, though.
Thank you...
As almost always happens I see some adjustments I need to make to my KB technique in each of these movements. Thanks Mark!
these simple explanations for each minor movement is good for my de-conditioned brain to follow.
Man I love your detailed instructions, it's so easy to forget steps while training and this helps immensely. Any special pointers for swings with Anterior Pelvic Tilt? I notice myself going into hollow back when doing swings and don't want to end up putting even more stress on my lower back, to be able to not have to rest a week due to back strain.
Brilliant! When we taught lessons in Drill. Demonstrate, Explain, Practice. If issue Demonstrate again explaining issues noticed. Practice! Again Brilliant!👍🙂🖐✊
New Sub. Thanks.
Great idea to put out a "Wildman 4 pack"
Damn, good stuff here.
Think this has solved my issue. I've been pulling more with my shoulders than my lats.
Excellent video. How many times am I allowed to watch it?
All of them, my brother.
Love to see all of this instruction together in one place!
I have a 20lb steel kettlebell and then a 40lb huge concrete filled one. I know they are not optimal size, but I hope with the new year to implement things I saw here. I had a severe back surgery 12 years ago and haven’t ever really pushed myself due to convincing myself it was not possible. I am looking to try and start some emom type training. I think swings are going to be a major focus point for me and we will see how the “what the hell effect” does for me this year. I have quit all soda a few months back, I am trying to do some rucking when possible and eating more consciously. I think I am prepped for a good year if I can stick to it!
I’d recommend a Wildman bells of steel adjustable kettlebell. With a back injury, being able to adjust with .5 kg increments (about 1 pound) will ensure success by starting with what you can do and moving up in such small increments that you can get your body to what you want it to do
mega!
This is the same sequence we need to follow right, Mark?
how many reps would you suggest doing each movement in aggregate before moving to each new exercise?
I’m wondering - at what point in the kettlebell training do I purchase the Mad Max pickup shown at 04:37 in the video. I’m 70 but I can see me getting buff enough to handle driving something like this after I get to a certain point in my training. By the way - I absolutely enjoy your training videos and believe they are the best I have found. And I’ve only shattered one lamp with the kettlebell swing. Thanks for this great content. Jim in Oregon
That is a custom built, off-road harpoon gun truck with a NASCAR engine in it
I thought I was pretty seasoned with KBs but when I focus on the physical cues it’s like going back to school. I’m thinking about doing the overweight/deconditioned program.
How many reps of phase 1 should I be able to do before I am ready to begin phase 2 (deadlift or swinging of kettlebell)?
Also, should I do all these excercise in a single workout? Or build from one excercise to the next?
Mark, your content is very clear with emphasis on safety. Thank you for that! I’m in my 7th decade reasonably active, but with lifelong back issues. I haven’t worked with kettlebells, but want to start. Would you recommend that I start with a lighter kettlebell than the recommended 35lb?
Yes, I recommend you get a competition Wildman adjustable kettle bell from bells of steel because you will be able to start at 12 K and add half K increments to wait until you learn proper technique so that you cannot get hurt. The most important thing is that you run a basics program and progression.. we have an intro to kettlebell program design specifically for this, so that you can build proper technique from the absolute beginning
Mark, thank you for your reply and advice!
Wow!! Amazing idea!!
Just one suggestion: Please add time stamps.
You rock, MW!!
They're in the description. 👍
@@giotto4321 4 months too late, bud.😄👍
1:24
first i wanted to say that i don't know how to pull my knnecaps up, but now, after a few minutes of accessing every muscle known to me in my legs, i'm not sure whether i have knee-caps anymore.
Any tips on improving kettlebell squat mobility for taller individuals? 6’3” and mostly legs.
I have a hip mobility video
Windshield wiper
Shin box switch
Shin box hip snap
4 count
for 20 ea way
good to go 4r 8l 8r 8l 8r 4l
for better evenness while still
plenty of same side practice
😍😍😍
I got a 35 lb kb a while back. Hurt my low back pretty quick. Got a lighter kb. Thanks so much for this. I really wanted to use the kb, but I am pretty sure my form is weak.
Practice deadlifts first. Get a KB that's half that weight for single arm presses, or do overhead presses with two hands with the one you already have (aka two hands anyhow)
Do not try get ups with a weight you can't do a military press with. Try get ups when you can press more reps. 8 kg is a good start if 16 kg is for swings. Try doing KB arm bar to mobilize and strengthen the shoulder before moving to get ups.
@@dannamadura2035 thanks for the advice.
Get an adjustable bell. You can start as low as 12kg.
You can get down to 8kg with the adjusta-bell add on
Get on a program that has math and tracks data.
Wildman swings and clean and press
Adjustable bell lets you go up .5 kg at a time.
It is possible to fix all issues with the right weight, and tracking data
I have a program called ITK intro to kettlebell. Which should set you on a path to success
Stupid question:
6:35
"At the bottom of this position the tailbone should be below the line of the chest"
What does that mean? As long as I'm standing and not hanging upside down, the chest is above the tailbone. I obviously am missing something here?
Mark, follow and watch most all of your stuff. My question si, your programs always increase volume overtime. Im 60, and it seems volume for older folks is harder to recover from. Even light wt. is 10 sets of 20 swings something at 60 I can recover from? Would I be better doing 10 sets of 10 or even 10 sets of 5?
of course increasing wt over time
The amount of reps in the set is density. The number of sets is volume. Start with a density you can handle and a small volume. Increasing volume (with rest between each set) allows you to do more work.
For example for swings I might start 10 sets 10, increasing to 20 sets of 10. Then 10 sets of 12, increasing to 20 sets of 12…
Then 10 sets of 20 up to 20 sets of 20. Then I’m done with that weight!
You're right to be cautious.
Start low as you need to recover, and work up to 75 - 150 per session range and you'll get the benefit
You can repeat steps back down in programs over and over and over again if you are older than you run a cycle, you can run the exact same cycle over again starting it over with the exact same weight. You can do that as many times as you need to build from low volume to high volume if you hit a point in the middle where you think it’s too much start the whole cycle over again and repeat it Adaptation takes longer the older we are there’s always an answer to adaptation
Is there any advantage to doing these kettlebell workouts barefoot if one of my goals is to strengthen my feet and rebuild my arches after a couple of decades of sitting around getting fat?
Absolutely
Always train barefoot if you can.
@@MarkWildman Thanks for the reply. I'll have to give it a whirl.
Chad
16 kg isn't too much for beginner man?
We do not have our toes turned out. We are not doing ballet here 😊🥴😆
I thought that you already did this video 🤔
It is the combination of the first 4 original videos.