The Most Important Exercise - Strength Endurance Training
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- Опубликовано: 13 янв 2017
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FAQ & ANSWERS:
What workout gear do you use?
- Kettlebells: kettlebellkings.com/#_l_8t
- Heavy Clubbells: amzn.to/2ks1FOJ
- Steel Mace: onnit.sjv.io/SteelMace
- HydroCore Bag: onnit.sjv.io/HydroCoreBag
What's your camera setup?
- Main Camera: amzn.to/2k6g2aq
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- Zoom lens: amzn.to/2ks1Vxb
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- Ring light: amzn.to/2kccp5c
I appreciate your brevity. Too many such videos go on far too long for no real reason.
@Huckleberry Quick Agreed.
Judo chop though?
Often people try to hit a longer minutes mark to help their recommendations in the ever changing algorithms. I appreciate when people put their passion, content, and viewers, all before maximizing clicks.
So true. Get to the fucking point
He is straight to the point and passionate. He isn't a waffler and a poser, like too many.
@Liberalism reflects Natural Law It's still a waste of the viewer's time.
As others said you should get rewarded for brevity. Information per unit of time or information density should be one metric on RUclips.
This! Would be great if for example viewers could add a rating of sorts regarding metrics such as brevity etc
He's like the Internet Shaquille of Fitness.
That has to be the most excellent explanation for the kettlebell swing ever. And then the demonstration to demonstrate it. Perfect!!!
ALL of these videos are AWESOME! I must add SPOT ON! I have had a NASTY shoulder injury from working it too hard cutting and splitting firewood. I sit here and just do your simplest neck stretches and shoulder warm up and MY GOD I am sleeping with less pain! I STILL cut and lift and stack firewood as well! BUT THESE ARE GREAT! Also I try and incorporate your "form" techniques into all I am doing! I live on a farm and do MOST things myself.
Love your straight to the point manner. Can’t stand those long intros waffles. Believe it or not. Even though we are on RUclips we are busy people and there is so much more to watch. So much appreciated.
Simple and basic and straight to the point! Love this videos, they tell you a lot in few minutes. Your videos are like kettlebell training. Short and efficiant... nice work!
Short and sweet, to the point. Subbed.
Great stuff sir!
Dude your awesome .. I have a kettle bell I need to get using it pronto !
That was concise ! Execellent demo and explanation! Thanks I hit the like and subscribe button !
Mr. Wildman, just wanted to thank you again for these videos
working on more for you
Thanks Mark!
Excellent video.short and to the point👍🏻
Been using kb's for years, swings are a favourite of mine. Very taxing on the strength and cardio! Solid workout especially when time is a factor and you want bang for the buck in a best overall workout in a short period of time.
That is a fact. I have been swinging KB's for over two decades (I'm 59) and I average 300 swings a day and it takes less than 40 minutes. Best workout EVER!!
@@Stillnapie could you please elaborate on the benefits..
@@rameshcsbb1154 I'm sure Mark is far more qualified to comment than I am but the single biggest advantage of the KB is its functional aspect. It is movement in real life, off centered, unbalanced. It is like living on a farm, being a blacksmith, a carpenter...
@@Stillnapie wow.. Awesome 😊😊.. Thanks for the reply..
@@rameshcsbb1154 Yolu would be better of just getting your deadlift,squat, bench press, OHP and chin ups heavier...
Nice! Thanks so much for making this nice and succinct. Subscribed!!!
I have always been such a kettlebell fan that my kids make fun of me- you have taken it up a notch!!! really love the brevity and the punch in your videos. I am 55, a practicing doctor- with strength but little flexibility and less endurance- I am embarrased to admit. Your videos have become the backbone on which i am trying to design a personal program... Thanks! From India!!
Is the way to tell it's time to add a rep (or go up in weight if already at 20 reps) that the workout felt easier than it used to? Or should you keep increasing at a set rate then pause if you hit a workout you can't finish?
Great video and appreciate the explanation. If I’m adding a rep each session what would be an appropriate number of min/max days between sessions?
Neat. Smart and straight to the point. It’s incredible
Love the explaining of the progress technique
Great content, Sir. Thanks for ALL of your videos. Much appreciated!!
This video is 4 years old and I only got to watch it now. Well I guess better late than never. Thanks for your effort 👍
Directly to the point. Wonderful!👋😎
this is a great simple exercise. Get your heart rate up real fast without too much movement. Good to get started on days that you are lazy. Warm you up for more exercises.
Thanks!!!! Very informative.
Thank you for this video
You have extraordinary coaching skills and genuineness in your delivery. Mahalo from Hawaii.
Mahalo. I love the spam sushi from ABC. I get it every time I’m there
@@MarkWildman .....and you eat stuff that locals eat....cool and relatable.
Great vids Wildman, clear, precise.
Thank u Mark!
Your vids are epic man. Lights camera ACTION....Done
Question, how to i program these with Deadlifts? When i do KB swings my Hamstrings are KILLED. I'm a combat sport practitioner so i dont want to be so sore after training KB or weights that i cannot train the sport the next day.
This is the best tutorial for KB Swing. Fantastic ❤❤❤
Thamnk you sir. Purchased the adjustable kettlebell last December. Loving it.
Great to hear
Laughing here as the guy who picked up the dumbbells in the garage to pump out a few curls and hurt myself putting them away. Warm up first. Have a storage location that doesn't make you tear a back muscle. Ordered my first two kettle bells this morning. I am 56 so going easy, 30 and 35 pounders ( 14 and 16kg I guess ). I am getting overpowered by the young guys at BJJ so it's time to see if I can even things up a bit and also get rid of my persistent low back aches and pains. BTW - your hip mobility routine has already eased my tight hips in just a few days. I have tender, tight, problematic hips for years. Not sure if it is age or BJJ but I haven't felt the need to stretch them out since I started with your four exercises.
Great videos for the common man.
Great vid!
Very impressive description
I've only recently discovered your videos mate, and they are brilliant Exactly the info I've been after!!
Perfecto. Gracias.
GREAT, SHORT AND SWEET AND SIMPLE AND GREAT!!!🇺🇸😎
Hi, I have a question. Would love to start doing these but concerned about the knee straighten at the top. Does this not slightly hyperextend the knee which might cause trouble over time? Great video btw👍👍
no... the knee is meant to straighten out and lock out. it puts your bones in line.. i get this question a lot. it kind of relates back to 1980's weird training info i think. ballerina's extend all the way. gymnasts extent all the way. circus performers. olympic lifters.. basicically all the most badass people lock out.
Mark Wildman thanks for the prompt answer 👍👍
There's a difference between an extended (lockedout) knee and a hyperextended knee. Without this full extension you'll have an energy leak at the knees that will rob stability and contribute to inefficiency. Great video!
Great video. You have got a new subscriber. How do you know what weight is correct to start with? Should it be challenging to get to end of first set? I was told by a trainer for other exercises if you struggle to do 6 reps, thats a good starting point?
We have a few videos on selecting weight and there’s a program for swings in the description that’s.., well it big
Dude thanks for that mathematical breakdown. Love your videos. Hate weights. This is going to be an excellent alternative for me…so much more portable from the backyard to the beach!
I got my hands on 2 completion adjustable kettlebells, check those out and your beach training becomes nearly infinite in variety.
Wow best explanation of a kettlebell swing thanks for the information..
Question for anyone. I'm 57, and have had lower lumbar surgery. I continue to suffer with significant sciatic nerve pain. I'm surprisingly active tho. Mostly doing dips, dumbell bench press, seated curls/hammer curls, and daily 40 minute sweat sessions on the Assault bike. I have an adjustable kettlebell. 12 - 42lbs. I'm able to squat to the bell, raise kettlebell into rack position, and thrust overhead. This compound move doesn't hurt my back. I would like to add swings, but I'm worried it will cause pain or more damage. Are they any other kettlebell moves I can do, that are definitely safe for lower back? Thanks so much in advance!
club inside and outside circles with a light club would be where i would point you before swings
Mark Wildman Thanks for the reply. Not sure what those techniques are. I don't own clubs. I do enjoy the steel mace. I have 3 different weighs. I'm able to do 360's with the 15lb steel mace. Can I use the mace for the moves you described? Thanks so much.
One quick question, I just started kettle belling recently, and I was wondering if you need to rest your muscles for 24-48 hrs after your kettlebell routine?
no.. not really, depends... no. the human body is really meant to function... all the time. the whole rest thing comes from bodybuilding, which is just the strategy of trying to cause micro tears in your muscles to force them to grow back bigger. kettlebelling is really endurance training so if you are training to failure then A) that's no quite the point B) if you trained to failure then you lost your grip and a big cannon ball probably put a hole in your floor or your wall. kettlebell training is used to train to a "comfortable stop" .. before muscle failure.
@@MarkWildman Thank you that's very helpful!
Google "simple and sinister." I've been doing that seven days a week for close to a year. 10x10 swings and 10 turkish getups.
@@igotnukes6011 That sounds awful. Probably works well.
@@IgnatiusCheese 25 minutes a day is far from awful. It's definitely effective.
Great video. No extraneous BS. Thank you.
Fantastic. Subbed. I’m moving from traditional barbell and dumbell training to kettlebell. Your videos are incredibly helpful and user friendly. Thank you.
I like how Mark sounds like a hissing steam engine hitting the breaks when he ends the exercise.
is 12 kgs a good starting weight for beginning kettlebell training if you usually have no problems with dumbbell exercises with that weight at the gym?
I started with 12 kgs (35 yrs, fairly fit) and outgrown it fairly quickly. For an average, unhurt man with some sport training 16 kgs imho is the way to go.
Start with a 16, progress with a 20 then try to snatch and press a 24 (I'm still struggling with 20 kg snatches)
Mark would you still place the highest emphasis on strength endurance?
In my lifting life with all types of equipment and weight load I’ve noticed that absolute strength is much much harder and slower to come by.
Someone very strong who has no endurance can build up endurance and metabolic conditioning in weeks and months time scales
Someone weak who wants to add weight to their squat or bench press works on the timescale of years
I generally disagree but I understand your thought process. This idea is quite common. I place the greatest emphasis on strength endurance because that is what I needed in my life. A heavier bench or deadlift did nothing for my ability to stack hay which requires rotation explosive power. Endurance training teaches efficiency. Efficiency is everything in my mind.
2:25 you mentioned *the smaller the increments the better the overall training effect....*
Can you discuss this in detail at some point in time? I'd love to hear how this works while one is progressing up through the bell weights.
When you start using a heavier weight than what you're used to. When the difference is small you can maintain the same/similar number of reps as you did before while maintaining form. When the difference is big you either have to sacrifice the number of reps (ok), or form (big no-no) until you get used to that new weight.
Time difference between two sets?
Perfect! 👍💪🌐😎
in 3 minutes i learned more than what most guys take 30 min to explain.
Too good
Nice exhales!
Good video. I don’t know how you do these in jeans tho
Hi Mark, I follow your instructions but I have lower back pain afterwards, what do I do wrong?
Glute activation most likely
Do lots of floor bridging in your warmup
What a great, quick and informative video !
I have a question. When doing this exercise, it appears, though I am probably wrong, that most of the exercise is just swinging the weight which gives you less resistance training than going more slowly. Similar to swinging a dumbbell when you are doing dumbbell curls instead of curling up against the wall (forcing you to isolate your movement for resistance. Would it be advisable to do this exercise more slowly than you did in the video where is the video technique the best technique? I am not criticizing your technique or knowledge of fitness training, I am just curious. Also, as noted in comments below, I appreciate the valuable content while keeping the video short into the point. Thank you very much for this video and I will be doing this exercise regardless.
it would not be advisable to do it slowly. its a ballistic movement, combining strength and speed to create power from the hips. . if you try to do it slowly you change everything about the exercise and shove the load into a bunch of not good places and you will almost certainly get injured.
@@MarkWildman Thank you Mark for that information. That’s why I asked because I had not thought about what you clarified. Stay healthy and thank you for your reply.
How many weight - reps? I had notce low back pain even if i had my back in correct position..
glutes... i gotta make a video on this
@@MarkWildman Ok, thanks.
Any chance you’ve considered making a program?
He's got a few videos about programming a weekly workout with certain exercises and some videos about how to structure a short 10 minutes KB workout.
Wasn’t sure about kettle bells,but I think it’s worth a try.Prefer more cardio than worrying about strength
I started kettle bell training a year ago and if done with correct rest periods your cardio will go through the roof. I would recommend getting the book simple and sinister.
kettlebells can be brutal cardio.. they are worth considering
Terrific video. Brief, informative, extremely well done.
I’m due for a new kettlebell - been doing 4 sets of 20 swings with my 44lb and tossing around my sand bag in between
You could add sets to those swings until you get another one.
First rep is the one that always bothers me, once I'm going I'm gold. Something about it. I've had back problems though.
how's your glutei function.
@@MarkWildman takes two cups of coffee in the morning to get fired up. My hip mobility does need work though. Too many years of construction work doing odd lifts from less than optimal angles.
I always give it a little swing - just a kick from the hips - to get going before I do my first proper rep. I also have a little extra half swing after my last rep so I don't brake the force all at once. Works for me. Good luck.
Kevin McCall ..back pain. ? Tray not to keep your albo straight .
Mark Wildman
Dear Mark,
I need your advice here. I am using 24 k for two handed swings now. ( progress from 16 k. ) . Now as I go on increasing my number of swings say 15 , my arms tend to give up after 6 to set and at 8/9th swing. I am forced to take 20 seconds break before completing my remaining swings.
Can you please guide, how I should overcome this as my hamstrings and glutes can take more but forearms tends to lock ....
Wildman?
More like Mild Man.
Good information
yeah... i'm actually not very wild.
Nonsense, theres no one "most important" excercise. However, a meaningful excercise, and a good and blessedly short introduction to it.
Pavel Tsatsouline is a fan of larger weigthjumps, you think he is wrong there?
No. Pavel has his reasons which are all valid. Bigger jumps are not acceptable for my client base.
Yeah, I'm all for strength endurance training. Personally, I'd go for an assault course once or twice a week; failing that, anything that replicates it would be good. It really shows up grip strength and bodyweight problems. Speaking as an elder guy, who did the Para stuff in my youth, you don't know what you had till you lose it. I went through a bad phase, now I'm getting back on track. Hope to keep this up till I'm in my 70s. Yeah, that's the other thing, sustainability. A once off isn't good enough, week in week out, there's where it's at.
Pat S Crap Hat
What is an assault course?
I'm in my mid-50s. I play tennis and skip rope. I'm in decent shape and can do about 15 pull ups per set. What weight would you suggest I start with a KB?
16kg to start then 20kg then24...
It gets easy fast. I do 50lbs in each hand and I’m not very strong
I subbed and liked simply for your to-the-point, presentation. Very informative.
What would be the equivalent or similar to this exercise without weights, Callisthenic style?
Hip bridge?
@@MarkWildman
Thank you for the swift reply!
I do Single-Leg elevated Hip Bridges.
Is it as effective though? Works all the same muscles?
@@yidy1 it fires the same chains but its a transition exercise to get you to swings. the goals is swings.
you should probably add at least 4 min a day of forward fold hamstring stretch. if you can do single leg bridges then you should be strong enough to get to swings. what weights do you have available
@@MarkWildman No weights at all! I Work out at home. I do sometimes use bands...
I just searched the term "forward fold hamstring stretch". It's similar to the "good morning" exercise, but without the weights. (and goes farther). Thanks for the tip!
Has someone had backpain doing this im traing to do 10 sets of 20 and im always having backpain with 16 kilos
Martin Lopez try to make sure the bell isn’t pulling away from you and that your back is staying in “upright plank”. Probably cut down the volume and focus on technique
@@alexmazursky991 Thanks dude
A lot of that is probably from the downswing. Focus on hinging back and just letting the KB move back between your legs. If the timing is not right, it will be pulling you and putting some pressure on your lower back. Hope that makes sense. There's probably a lot of videos you could find o covering that part of it.
would inverse the breathing technique tbh. inhale while coming up (because lung can expand more in the upright posture) and exhale while going down.
Those are 2 different “levels” of breathing, the one you suggest is more advanced.
I was taught to track my toes in the same direction as my knees. Looks like you're keeping yours straight and maybe even a bit pointed inward. Just doesn't seem safe for the knees.
Sigh
I love my kettlebells
👏🏿👏🏿👏🏿👏🏿
Damn.... look at all that equipment
💪💥🎯
did anyone else hear NIN "closer " when he inhaled/exhaled ?
Hey bro thanks for the videos
I’m up to 32kg/20 reps EMOM for 10 minutes. Phew 😅
nice
is it a judo chop or karate chop ? jokes aside i love this channel
According to Austin powers it’s a judo chop
F###in right! 👍💪
It's like a deadlift.
Premium content.
Nice business name, that's 200pounds of vanity
Deadlift or this
i am lost, i thought you shouldn't be squatting too much, and the KB shouldnt come all the way up
Look at his hips, he is driving his hips forward and backwards. It's only natural to bend your knees that way, or else the bell would pull you off balance. He is not squatting. And because his hips are so powerful, the bell comes up to his face. As long as the power comes from the hips and not your shoulders or your arms, it's okay.
Everybody’s levers are different.
Remember folks when doing the judo chop, don't ninji people that don't need ninjiying!
If you get hurt setting it down drop it
Or learn to set it down properly
Why do kettlebell guys look small
because we don't try to look big. Hyperplasia instead of hypertrophy. getting denser instead of bigger usually
My wife told me I should do this exercise and try to last more than 10 minutes... 🤔
Thats not a deadlift
That’s not a knife
SFG!!
That's guaranteed to put me on my back for a week. Throws my vertabrae out of alignment.
it should fix them.. get a much lighter weight. if your vertebrae are shifting then you need to do this. you just have to start really light
@@MarkWildman yeah, I have a spondolo
@@hardrockminer-50 oooooooo... copy. im sure a good trainer could help. that degeneration of the space between the disks right? it eventually compresses nerves? start super light. but clubbing and pilates would be a good starting point.
@Clyde Peppin
If you've got spondo, see a physical therapist. Weighted swings might not be for you. But, doing nothing is not much better. You'll either a) need to see a physical therapist and implement his/her recommendations intelligently, or you b) need an experimental mindset, courage, and a willingness to change to learn what you'll need to do to overcome your discomfort via self teaching.
There is plenty of evidence to support physical therapy's improvement of spondylosis. Dig into the research and you'll spark that hope again.
I've found other exercises that work for my back. I think with these swings I can get too much arch in the spine and those 1 or 2 vertabrae with horns worn down or broken off shift just enough to pinch nerves. Especially if I swing too high probably, if I let the weight go no higher than about waist it would work. For me, safer and easier to just say NO to kettle ball swings.
That exercise have made more than one man sterile
insert "eyeroll'
Got you fam 🙄
Russell Crowe
Tim Hassett is a fat slob.