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.
Literally thee best kettlebell instructional video I have personally ever watched. Completely thorough, backed by sound logic and reasoning. Thank you 👊
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
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
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.
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.
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!
This is one of the best and most informative intro to kettlebell videos I've found, and I've watched a lot! Presenting the information multiple times with different levels of detail really helps the cues to sink in. Thanks!
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.
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)
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!
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.
Very clear & very detailed video! Excellent form too. For me it’s rather simple like first & foremost we must listen to our body, not every day is the same especially when you’re reached 65 years or more..! ALWAYS do at least minimum stretching & warmup b4 you even pick up the kettlebell. The goal of training is like you said Mark; it’s not to be in pain! That statement is more relevant as you get older. Working out in the evening is easier on my body as well, your muscles are more flexible and your joints better lubed up imo. I’m not a big man, my body is more shaped up like Steve Cotter so I feel in the zone watching Steve workouts, but I’ll say this much; big guys like you & Valery F. are definitely awesome to watch especially the power behind the bells!!! 👊
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
Dude, I think yours are the best kettlebell instruction vids I’ve seen yet! I’m just now trying to come back from a double knee incident… which left me unable to even stand unsupported for a week or so, and limping & gimping for the next several months… I endured while huckin myself off the top of a mountain on my bike in 2020, then going sedentary and drunk (whisky was the only pain meds I could get) for the next 4 years. At 52 I’ve learned my pops was right when he was talkin all that shit years ago, about how I was gonna regret it when I grew up. lol
Super Materials. Finally someone methodically approached the topic of exercises. In addition, he pays attention to safety from injury. 10/10, greetings from Poland.
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.
Brilliant! When we taught lessons in Drill. Demonstrate, Explain, Practice. If issue Demonstrate again explaining issues noticed. Practice! Again Brilliant!👍🙂🖐✊
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
You should explain what "pack" this muscle, "fire" that muscle, "tighten" quads, mean and how to do it. As an experienced kettlebeller, I have no clue, as i'm sure beginners will not either.
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.
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.
Beginner here. I notice that when using 2 handed kettle exercises you put your pinky fingers on the outside of the handle. I assume this is because when using 2 hands they both don’t fit inside the handle. Is it better to do this than to squeeze those fingers into the inside for bio mechanical purposes or is it just a comfort thing?
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
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.
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
Great video thanks! Sub’d your channel. Getting back into KBs after almost 10 years break. Not a good break, if you know what I mean. Starting from scratch with ‘it’s all coming back to me’ looking for good good instruction, etc.
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?
Think about when you reach down to pick up something with almost straight legs, or doing yoga downward dog, or doing a chair squat but legs are apart to do a hip stretch - the chest is all below the tailbone. He's explaining that kettlebell lifts are NOT focused on the 'squats' or bending the head down to pick up something - it's about glute power, core stability & body alignment. This is a reminder to be aware of where the chest is in relation to the tailbone (glutes) for body alignment.
I don't understand most of this. I got two kettlebells at 20lbs and 20kg (different brands incidentally) and while I kinda like the halo and round-the-world for different reasons, I don't feel any core activation from any these movements; to be fair, almost nothing gets good core activation I can feel except planks, side planks, side plank raises and weighted crunches, but these are not going on that short list. The one that really bugs me is the swing. It's so finicky to get it right, and there's so much more risk of hitting something, and if your grip were to fail you would throw the weight around, and it squishes my balls on the backswing so it's not very comfortable. And what do you get out of it? A glute squeeze and back straightening? Why not just do deadlifts?
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?
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?
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?
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 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
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
Thank you Mark! I just started kettlebell training and the 'What the Hell' effect is crazy
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.
Literally thee best kettlebell instructional video I have personally ever watched. Completely thorough, backed by sound logic and reasoning. Thank you 👊
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
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.
I'm new to kettlebells and this channel has by far the best content I've found so far.
This is the series I needed, right when I needed it. A great reference video having everything in one place. Thanks, Mark!
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.
Dan and Pavel are good!
What!? No females? Hannah Eden is excellent herself.
Thank you for tutorial. Doing halos and round the worlds least 3 days. Noticed a need to work on fundamentals. Thank you again
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.
I love your instruction for kettlebells! You are great at explaining the proper form. Thanks so much!
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.
I rehabilitated my shoulder with a steel mace and kettlebells because of this guy 🤷♂️
these simple explanations for each minor movement is good for my de-conditioned brain to follow.
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!
This is one of the best and most informative intro to kettlebell videos I've found, and I've watched a lot! Presenting the information multiple times with different levels of detail really helps the cues to sink in. Thanks!
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.
This deserves a big thumbs up. Thanks Mark 👍👍👍
best fitness trainer period
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)
Our Nomad Maceman Lives On ! ROCK ON ! ! ! ❤
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!
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.
Very clear & very detailed video! Excellent form too. For me it’s rather simple like first & foremost we must listen to our body, not every day is the same especially when you’re reached 65 years or more..! ALWAYS do at least minimum stretching & warmup b4 you even pick up the kettlebell. The goal of training is like you said Mark; it’s not to be in pain! That statement is more relevant as you get older. Working out in the evening is easier on my body as well, your muscles are more flexible and your joints better lubed up imo. I’m not a big man, my body is more shaped up like Steve Cotter so I feel in the zone watching Steve workouts, but I’ll say this much; big guys like you & Valery F. are definitely awesome to watch especially the power behind the bells!!! 👊
Great instructional videos 📹 👏. Learned my technique was incorrect. Thank you so much!!
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!
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
Dude, I think yours are the best kettlebell instruction vids I’ve seen yet! I’m just now trying to come back from a double knee incident… which left me unable to even stand unsupported for a week or so, and limping & gimping for the next several months… I endured while huckin myself off the top of a mountain on my bike in 2020, then going sedentary and drunk (whisky was the only pain meds I could get) for the next 4 years. At 52 I’ve learned my pops was right when he was talkin all that shit years ago, about how I was gonna regret it when I grew up. lol
Super Materials. Finally someone methodically approached the topic of exercises. In addition, he pays attention to safety from injury. 10/10, greetings from Poland.
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.
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.
amazing dude... i was searching for this video. perfect content for me. thanks a ton
Thank you for your time sir, sooooo well explained
Working on rehab and strengthening my back with kettlebells. Thank you for teaching these fundamentals.
Teaching a friend this process right now. Good timing.
Very informative video...even for the "veterans (10 yrs) or more". I look forward to the next👊🏿
Love these videos, thanks! One think I'm missing is focus on breathing, though.
One of the best videos, perfect! Thanks and following 👍
Thank you. Instructions perfectly clear. A must watch.
Excellent tutorial
Brilliant! When we taught lessons in Drill. Demonstrate, Explain, Practice. If issue Demonstrate again explaining issues noticed. Practice! Again Brilliant!👍🙂🖐✊
Thanks man this is really great stuff. Cheers!
Think this has solved my issue. I've been pulling more with my shoulders than my lats.
Thank you for putting this collection together
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"!
There are many great kettlebell trainers. MW is one of them. You just need to realize who the influencers are and click past them.
Over 4k likes and absolutely no dislikes says a lot. Great video, sir!
Thanks Mark
As almost always happens I see some adjustments I need to make to my KB technique in each of these movements. Thanks Mark!
❤❤❤ wish there were more videos like this
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
💪💪💪💪💪💪💪💪💪😉 the very best kettlebelltutorial of all.👍
im ur new student , love from NEPAL.
Fantastic video. Very detailed cues.
Great video series, thank you so much!
Great idea to put out a "Wildman 4 pack"
Very informative video, I'll be fine tuning my moves in the coming days ahead.
brother your a great teacher
Excellent video. How many times am I allowed to watch it?
All of them, my brother.
Excellent... 🤙
TY 4 great video BUT who is the artist and where can i see more
You should explain what "pack" this muscle, "fire" that muscle, "tighten" quads, mean and how to do it. As an experienced kettlebeller, I have no clue, as i'm sure beginners will not either.
Thank you
Great video
Excellent
Thank you.
Thanks for the vid!
Excelente
Fantastic !
Thanks Mark! God bless you for teaching us how to maintain the body which is a temple where the Holy Spirit lives! All glory to Christ Jesus!
Sooooooo helpful!!!!!!!
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.
thank you so much!
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
This is the same sequence we need to follow right, Mark?
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.
Thanks.
Thank you...
Love to see all of this instruction together in one place!
Beginner here. I notice that when using 2 handed kettle exercises you put your pinky fingers on the outside of the handle. I assume this is because when using 2 hands they both don’t fit inside the handle. Is it better to do this than to squeeze those fingers into the inside for bio mechanical purposes or is it just a comfort thing?
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!
When does one breath in, and then out, with these exercises?
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
Great video thanks! Sub’d your channel. Getting back into KBs after almost 10 years break. Not a good break, if you know what I mean. Starting from scratch with ‘it’s all coming back to me’ looking for good good instruction, etc.
New Sub. Thanks.
Wow!! Amazing idea!!
Just one suggestion: Please add time stamps.
You rock, MW!!
They're in the description. 👍
@@giotto4321 4 months too late, bud.😄👍
Damn, good stuff here.
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?
Think about when you reach down to pick up something with almost straight legs, or doing yoga downward dog, or doing a chair squat but legs are apart to do a hip stretch - the chest is all below the tailbone.
He's explaining that kettlebell lifts are NOT focused on the 'squats' or bending the head down to pick up something - it's about glute power, core stability & body alignment. This is a reminder to be aware of where the chest is in relation to the tailbone (glutes) for body alignment.
for 20 ea way
good to go 4r 8l 8r 8l 8r 4l
for better evenness while still
plenty of same side practice
I don't understand most of this.
I got two kettlebells at 20lbs and 20kg (different brands incidentally) and while I kinda like the halo and round-the-world for different reasons, I don't feel any core activation from any these movements; to be fair, almost nothing gets good core activation I can feel except planks, side planks, side plank raises and weighted crunches, but these are not going on that short list.
The one that really bugs me is the swing. It's so finicky to get it right, and there's so much more risk of hitting something, and if your grip were to fail you would throw the weight around, and it squishes my balls on the backswing so it's not very comfortable. And what do you get out of it? A glute squeeze and back straightening? Why not just do deadlifts?
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?
Q?
Is this safe to do with a lower back injury?
With back injury. Adex club
Single arm inside circle
Single arm outside circle
Shield cast
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.
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
mega!
We do not have our toes turned out. We are not doing ballet here 😊🥴😆
😍😍😍
16 kg isn't too much for beginner man?