6 Kettlebell Moves for TOTAL Body Fitness - Build Toughness!
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- čas přidán 22. 05. 2024
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I LOVE training with kettlebells. The swing, halo, Turkish getup, clean and press... they offer things you don't get with other forms of training in a very convenient package.
For one, kettlebells can offer a great way to train the kind of explosiveness you get from olympic weightlifting - but in a smaller/safer way that you can do from home.
They're perfect for conditioning - letting you build your work capacity and strength endurance to take into workouts/sports.
And they build strength at weird angles as you fight momentum and torque - often in the rotational plane.
They're not perfect for everything - as we'll see in the video. They certainly have some limitations and I think they work best as a complement to other forms of training.
But you CAN get an amazing full body workout with them, using the movements above (and many others). And they'll build your strength in ways other tools just can't. You'll be stronger at weird angles, for longer.
And this basically translates to toughness...
What are your favourite kettlebell moves? - Jak na to + styl
1. Kettlebell swing
2. Racked squat
3. Cosack squat
4. Kettlebell Halo
5. Kettlebell Chest press with Glute Bridge (can be substituted with a diamond push up on 1 kettlebell or stability pushups using 2 kettlebell)
6. Bentover row
how many reps?
Thank you!
@@ramiruratnayakeBest question ever.
Nice one!
I am from India and weighs around 75 kg. I have been working out for over a decade, bodyweight, some boxing exercises and used 10 kg dumbbells and a 30 kg barbell. Never lifted heavy. Natural and a fairly solid build. What would be the comfortable starting weight of kettlebell for me. 12 kg or 16 kg.
I met Pavel years ago when he was first introducing Kettlebells. I was burnt out and unmotivated from decades of free weight training. I asked him what I should do. He told me that I needed Kettlebells. I dismissed it at the time. Turns out he was RIGHT. At 60 my workouts have really evolved over the years since then. In many ways my body is stronger and more functional.
Kettlebells have done the same for me. At a times when I’ve been burned out they’re an easy way to keep training without too much fatigue. And they have literally fixed my back. Love them 💪🏻💪🏻
What was Pavel like? So cool you met him!
I am from India and weighs around 75 kg. I have been working out for over a decade, bodyweight, some boxing exercises and used 10 kg dumbbells and a 30 kg barbell. Never lifted heavy. Natural and a fairly solid build. What would be the comfortable starting weight of kettlebell for me. 12 kg or 16 kg.
@mage1086 I recommend 2 x 35lb and 2 x 53lb bells to start. This is what Pavel suggested in his books and videos. You can use two 35lb bells in one hand to make 70 lbs and mix the weights accordingly.
I've also got introduced to kettlebells by Pavel Tsatsouline the GOAT.
Incredible strength for a relatively slender-ish frame.
What I love about Kettlebells is that it is easy to stay in the zone and cultivate in a flow state. With barbell training, there is a lot of stop and start, change weights etc With kettlebells you can just swing like and flow between moves like a dance.
AMEN man. I love them and you hit the nail on the head... flow not stopping changing and interrupting flow also so insane efficient and more useful than weight for functional training.
I want to know what kids growing up near him will think in future years: "Do you remember the jacked guy who was always working out shirtless on the porch behind my home?" "Yeah! Somehow I always think of Batman when I remember him"
I've been getting into Kettlebells starting last year. So good to see you in my feed again!
Thanks, man! Still love your channel, too! Kettlebells are great fun.
Great to see you here man!
Jesus dude I think your looking the best in the Chanel history!!
Awesome video, straight to the point with clear instructions and tips. Thank you! 💫
Man, I just love The Bioneer's videos! There is just this beautiful community vibe to your videos that is lost nowadays in the meta of high-paced videos - keep it up!
I’m 61 and just this morning did 100 swings with a 24kg kettlebell, 10 reps left hand then 10 reps right, in under 5 minutes. My tip is instead of thinking “hip thrust” on the swing, concentrate on flexing your hamstrings and gluts as hard as you can. I really think my hamstrings do close to half the work.
I'll be 63 soon and I am also enjoying kettlebell swings. I'm using a 28kg but I have two 24kg's coming in the mail. Keep it up!
@@terrywarchief5647that poor Postman. last time I ordered 20kg weights a really fragile lady was in parcel duty that day
I feel young here at 51 Lol. Longtime weightlifter/strongman. Just started using kettlebells I had purchased many years ago. 100 swings with 28kg is no joke. I have that and a 70lbs kb which I’m working up to. Glad I found this channel with KB exercises. Thinking about working up to getting my RKC Certification at the end of this summer.
Great content here!!!
I was regularly working out with my 24kg which seems to be my sweet spot! And was working out with the 28kg a couple days a week. Time to get back to it!
That is 10 reps each hand, not 100...
Thanks for introducing me to Pavel and Kettlebells. It led me to find a coach and a rewarding kettlebell sport journey.
Love your whole exercise philosophy. Thanks for this!
Great video. Some of your videos got me into kettlebells a few years ago. Nice to see some simple movements that actually work rather than some of the crazy stuff you see others doing with kettlebells.
Excellent, thank you. Always an inspiration for new sessions.
Tbh I recently found out your channel, and you are everything about what I wanted to learn about fitness, especially functional exercises which many fitness influencers rarely focus on. You and TheFitnessFAQs are my favourite fitness channels.
Keep up the good work❤👌🏻
I injured my back 6 years ago basically from a life of lifting with poor core support. I've been miserable not being able to train but after seeing a few physical therapists and finding content creators like yourself who really show the importance of core stability, I was able to do my first set of kettlebell swings this week in as many years. Honestly I feel alive again and I'm excited to try some of these other moves, especially the split squat to continue to develop my hips. Great video dude.
Did you use a 12 kg or 16 kg. I am about to start. Is 16 kg too heavy for beginners. I am 75 kg fairly solid build, worked out for over a decade mostly bodyweight, some boxing workouts and 10 kg dumbbell and 30 kg barbell. Never lifted heavy.
@@mage1086 I would suggest you get 12kg to start with. I managed to hurt myself with a 16kg kettlebell when learning the technique. I am around 95kg and fairly strong - it took my elbow around 2 years to properly heal. Eventually you will be happy to have a few different weights anyhow for different exercises.
@@mage1086 Workout normally for a few month first please. Don't go swinging for your first day
Another great video. Thank you for all the effort.
I just started incorporating Kettlebell and sandbag training with my barbell movements, and I’m definitely getting stronger and mass from the movements. My favorite kettlebell exercises are EMOMs and I’ll either do ABC or a set of clusters (clean/thrusters). I’ve been having good results finishing my workouts with these and it’s keeping things interesting, which keeps me going back for more.
I love working large sandbags in with my barbell lifting. For both conditioning and strength. It makes you link all the muscles together to get the weight up and move it. Makes functional lifting easier. Still no better way to get big and strong than barbells though. I just wish more people would do functional type movements along with it.
This channel is amazing
I usually do an overhead press or clean and press for push. I supplement that with dips or pushups to add horizontal pressing function, but the C&P remains my main push exercise
just got my first kettlebell. Gonna try these, thanks 👍
Great to see this vid today, I love my KBs and use them mixed in with my DBs and BB training!
Your videos are great,
Informative with no fluff.
Even with the ads.
I love the idea of getting full body work with a singular tool. Like how much can we squeeze out of a set of kettlebells or dumbbells. It makes those of us on very tight budgets able to learn more ways with what we have. Please make more of these!
I love kettlebell workouts and I'm glad I found your channel!
Cool video Adam. I've been doing exclusively calisthenics and kb for over a year, with the recent addition of a strongman sandbag and it's a very fun way to train!
Yeah I definitely want that second video
You sir just earned a subscriber for life.
Amazing video.
Great video mate, love kettlebell workouts
Thank you for this great video. Your form looks great to me.
Thanks for the workout! I love the kettlebell and I plan on using your routine.
will try these tomorrow after work. thanks
Thanks for spotlighting the kettlebell exercises. One sided kettlebell moves (swing, clean, snatch, rotations) are great for core stability. I personally suggest referring to (Mark Wildman) for cues on form and move variants.
I use his grip style, thumb pointing in when you pike kb, and kb comes down from swing. Much safer imo.
You mark wildman beginners are cute. Checkout Pavel Tsatsouline, Steve Cotter and Geoff Neupert when you’re ready to level up.
@@Sam-vk8xd Valery Fedorenko, Denis Vasilev and Denis Kanygin would like to have a word with you ;)
Same as Pavel, Cotter, Neupert and Wildman they all have a different training approach but all will get you fit and it probably helps a trainee to crosstrain in the different modalities presented by those trainers
@@Sam-vk8xd Really,they are all good at what they do.How many years have you been leveling up.
@@Sam-vk8xd thx, that seems like a good idea.
Thank you Bioneer! Love your channel. Some exercises I also like besides the ones mentioned are the Gorilla Rows, KB clean and jerk, KB suitcase deadlift. Keep up the great work!
Thanks for this video!
Great video keep it up you're doing amazing things 😁👍
Hey man. Here is another example of you scoring 100% on providing interesting, cool, applicable, and digestible fitness content.
Would love to see a part two!
Great Video man love your channel love your methods of keeping things simple yet complex... Thanks again...
Also seems like are you using a blackmagic camera for this video ? just guessing on the Green color of the video ?
Nice video and some good exercises to add to my strength and mobility workouts for BJJ. Thanks!
Great video. Impossible to train without kettlebells. I do calesthenics, use rings and wall bars but some drills with kettlebells are a must every day. These days I am also experimenting with some juggling. Good stuff.
Really interesting stuff man!
might give this a try, thanks adam
I've recently gotten into pushups again. I'm starting to notice real progress and have been thinking of adding in something like a kettlebell. I think you've convinced be bro.
Great timing, I’m just getting into kettlebells
Now 71 and due to being prescribed Sleep Apnoea and the need to wear a CPAP mask about 2 years ago was told if I lost a lot of weight and got fit, maybe be able to not have to wear a face mask for the rest of my life. I did so and got the clear, but it means I must keep up my fitness regime of diet, healthy food and exercising, thus I have watched a great a good deal of fitness CZcamss. My point: without any doubt and having half my life been a teacher, lecturer and trainer, I am usually VERY CRITICAL of watching fitness people attempt to teach on here, but this one was EXCELLENT. Very good pedagogy in all aspects, especially detail which introduced and explained far better Kettlebell work-outs I currently do. Will certainly subscribed and add you to my list of 'decent' YTs to keep an eye on.
Thanks for sharing 🙏🏾
Great video. Thank you
Bottoms up kb press is a great kb only exercise that massively helps stabilize the shoulders
I do KB swings and am working on the KB Cossack Squat but my hams are so tight i can barely do them full range with no resistance at all. small steps! I'd love to get that Mark Wildman adjustable KB but it's pretty pricey. Great video, yes more on other KB exercises! everything you put out here is top notch and super-helpful!
Great info ,thank you.
The cosack squat had me cramping like crazy in my hips, love it.
Great stuff good sir! I need to get me some kettles. Currently been using dumbbells. Got a bunch of em, and they've done great by me, but I wanna try these, and dumbbells are a little awkward for a few of them. Big thank you🍻
God bless you brother. Great video, great motivation!
Well conveyed, personable, clearly explained... I'll watch more of your videos, guaranteed. Sporty greetings from Germany, André
Literally followed along with a Kettle Bell. I love this. Giant Bioneer fan🤘⚡️
Nice! I got myself a KB for my bday, they're awesome
Love your content. I would love to see the extras you mentioned at the end of the video...please?
KB bottom up press. Did wonders for my shoulders.
Nice, I defo could use part 2!
I'm mostly using kettlebells for lower-body work these days: pull-over deck squats, static lunges, goodmornings, and swings. Upper-body work is centered around basic planche and front lever training.
My faves are clean and press along with goblet squat!
Yes, please make another kettlebell video in the future!
Nice video and a good description of these kettlebell exercises. I appreciate your honesty about when kettlebells might not be the best tool for a particular exercise. The halo performed with kettlebells is a good exercise, but when I am in the gym, I prefer using a plate. I use 35 and 45 pound plates and do a motion that’s pretty much the same as you would use with a kettlebell, but it seems a bit easier on my elbows.
I also find suitcase carries, i.e., carrying a load in one hand, easier with a kettlebell than with a dumbbell. In this case, using a kettlebell seems to be easier on my elbows.
I'm a big fan of the one handed kettlebell floor press, recommended in the past on this channel. The core workout is fantastic.
Always nice to have videos which go through how to use kettlebells. I especially love your flexibility with the cossack squat. It's really admirable.
One note about 7:12 about the floor press though where you're talking about pain in the forearm. 1) You're not really holding the bells correctly where the corner of the handle sits in the L of your hand and with the handle at a 45% angle rather than doing straight across your palm. I know you're using a crush grip to get better strength but if you use a kettlebell grip then that will position the bell better on your forearm and reduce discomfort. 2) When you display the front squat, your clean and rack position actually need a lot of work. The bells are slamming into your wrists but also your elbows aren't close enough to your body, all contributing to wear and tear over the course of your workout. 3) The tissues in the forarm simply need time to adjust, if they're not used to the impact then even cleaning with perfect form will beat your arms up. It'll fix with time.
All of this is to say that I think that the discomfort would be less if you had more experience with using KBs. Your positioning would be better and you would be more resilient while using it. Keep in mind as well that for your floor press you're not actually bringing your hands together, I think you'd get more activation of they came together at the top.
I use banded pushups for my horizontal press anyway so I agree that you don't need to do floor presses, but I would recommend revisiting them after you have more experience because I think that being somewhat new to KBs holds you back a lot. (Maybe consider the 1st couple of steps in the turkish get up, because that also tends to work the chest a little bit.)
Thank you! Someone else pointed out that the grip might be the issue. I will definitely give them another try! I think I’d still probably use a bench and dumbbells but it’s good to know, thanks 👍🏻
Your separate single leg RDL video is great too, particularly where you edit and comment on opportunities to self-evaluate and improve.
Love your vids man❤ it would be great to see more kb videos
Pretty much all of the traditional kettlebell exercises are full-body. Some of my favourite workouts are the following:.
- swing, turkish get-up
- snatch, bent press
- clean &jerk (or clean and press, or clean and push press), some squat variation (rack squat, goblet squat...)
- man maker variation: renegade row, press-up (on KB handles), clean, thruster
Alternating between these workouts allows for quasi-daily training, as the exercises are different enough to prevent overuse and boredom, but close enough that all muscles receive frequent stimulus.
I make sure my mom does this every day she is 86 years old
I like using kettlebells because of the different kind of loading compared to more centered equipment such as dumbbells. Ballistic movements, in other words, every possible progression of the swing from high pull to a snatch are the most essential ones that serve as a foundation to everything else. You can work on racked movements separetely or in a chain of exercises, a flow if you will, and strengthen your arms and legs through a variety of exercises that remind of old time strongmen. Windmills, anyhows, bent press, jerks, sots press, cossack squats...
I didn't even mention the stability and mobility improvements. Try to press even 2/3 of your regular dumbbell shoulder press as a bottoms up press, you'll be challenged. Try to master your swing form by adding a flip of the kettlebell for each rep (watch your feet!) Kettlebells can be a lot of fun and for me they really revived my passion for strength and conditioning years ago when I was giving up on it. Nowadays I mostly train with barbells and dumbbells but I am bringing back some of that kettlebell flow training to counter the lack of mobility and loss of "springyness" as I get older. It's also a very sneaky way to add conditioning.
Cheers for promoting kettlebells, I just like how they’re funny shaped and give strength gains with conditioning at same time.
I've been doing Swings, Halos, Gorrila Rows and a really great upper chest press that Marcus Filly talked about in his videos lately and they're incredible. Kettlebells are a game changer in my training and I feel a lot more stability in my movements!
love the energizing music
Valid! I'll give it a try!
Brilliant video respect brother YNWA
This is why The Bioneer is the best fitness channel on the tube 💯👌🏼 thank you
Kettlebells are my main modality of training and I supplement it with movement training (primal, flow, natural movement) and I think it fills in all the gaps. As much as I love hypertrophy, it's not my main focus. I think the stability, mobility, flexibility, balance, bodily control, endurance, and strength that comes from combining kettlebells and movement training is unmatched. If you haven't dabbled in kettlebells, I highly recommend them. They're completely unique and different from any kind of conventional weight training you might be used to so make sure you learn proper technique and form and take your time with them. They're a tool that requires skill and technique, it takes time to understand them.
Movement training and KBs is a 🔥 combination 👍🏻
Hell yeah, man. Love it. Would be cool to see you explore/go more in depth on traditional kettlebell sport movements like the snatch and jerk. Such powerful movements that hit every muscle fiber in your body! As popular as Kettlebells have become, they aren't popular enough. So many benefits.@@TheBioneer
Did you use a 12 kg or 16 kg. I am about to start. Is 16 kg too heavy for beginners. I am 75 kg fairly solid build, worked out for over a decade mostly bodyweight, some boxing workouts and 10 kg dumbbell and 30 kg barbell. Never lifted heavy.
I started with a 12kg and am still working my way up slowly. I wanted to be safe and really hone in on technique. Considering you have fitness experience, and depending on your strength, you may be able to start with 16kg but I'd honestly still go with 12kg to understand the fundamentals and get used to the feeling of using bells. Still so much to gain from 12kg even if it feels light to you, because it's still new to your body to some degree. Make sure to do mobility exercises as well!@@mage1086
Thank you!
Need to try this
I just got into Indian clubs and wanna add kettlebells to the mix too. I’d happily watch a part 2 with those other exercises you mentioned at the end
Thanks
My 16kg kettlebell arrived yesterday. And I am 25, 180, 78kg. And it feels soooo heavy. . But when I do CAC and Goblet Squats I feel amazing. I feel stronger. When I do Swings, I feel like I am working on my gas tank. I will work with my single kettlebell. I will get stronger. Thank you to PAVEL. THANK YOU BIONEER. YOU GUYS REALLY HELPED US TO GET INTO KETTLEBELLS!
Big up for showcasing the kettlebell for improving athletic performance! However, leaving out the two best kettlebell exercises - the Turkish getup and the kettlebell snatch - is downright criminal. I once did a training block with just those two exercises for 16 weeks, no other implement, not other main training exercise other than maybe sets of sprints on weekends, and my athleticism was through the roof. I’m a Jiu Jitsu guy so I could clearly see the translation on the mats. Don’t know if they were excluded to make this more beginner friendly but you can’t mention the kettlebell without those two amazing exercises.
i've never done the one where you pass it around your head before. felt good would recommend.
I like this more chilled form if video. Nice and detailed. Don't get me wrong, I love the passionate fast laced vids too - but interspersing them with ones more like this gives some good variety.
Love kettlebells in a workout, some of favourite exercises there. Just missing the cross-body C&P!
Dan John armour building complex is a fantastic movement. I make sure to do it once a week as a EMOM.
If someone was to do that and only that I feel there is a lot worse they could be doing.
If someone works up to doing the ABC with anything above double 24s they are going to be ok at most of what life can throw at them.
I've been getting into kettlebell workouts recently. I'm a big fan of single leg RDL with a row
Your looking in great shape. The difference is noticeable
This was great..! would love to see more with KBs. :)
I think my favorite is the single arm thruster, very effective on cardio and balance.
Its remarkable at how many exercises that benefit the body you can do with just kettlebells or dumbells too..
Need more kettlebell videos for sure
Great video. Do one that includes the Turkish Get Up pls!
These are awesome! I didn't realize how awesome kettlebells were until this video and recently discovering more stuff from Pavel. I'm glad you went into detail on what makes proper form since I have seen, read, and heard of many folks who have hurt themselves by not understanding how to do so.
On your post previous to this video, you mentioned how dynamic the action and video quality the rain makes, and I have to agree. However, your preference of music also perfectly pairs to pump up excitement, too. Excellent work!
Last note, if I wasn't an absolute convert to Vibram Five Finger shoes, I would definitely go with Vivos. I've tried them and they are amazing. I went from New Balance to Merrill to Vibram 5 Fingers on my path to slowly going to barefoot. Folks who suddenly switch find foot problems and swear barefoot is bullshit, but they are rushing the process. I think the Vivos would both accelerate the process but do so safely.
Thanks for another high-quality, informative, entertaining video. Have a peaceful evening!
I forgot to add I like to do regular and Reverse Forearm Curls with my forearms on my thighs while squatting with my back against the wall. This provides stability and can be done against a tree or fence, too.
I’ve owned multiple pairs of Merrel’s and every single one of them have fallen apart within a year. They are shit shoes and I’d recommend looking elsewhere for barefoot products.
More please, thanks
i added an extra day on my PPL split to do some conditioning training, the backbone of it is a KB swing EMOM. Loved the video and will implement some of the exercises in my own program, thanks a lot. Just gotta fix my clean and press form, my forearms would appreciate that haha
As I get older, I find that I really enjoy doing swings supersetted with goblet squats after. It's great for cardio, too! Halos and upright rows are probably the extent of upper body that I do with a kettlebell- I would much rather do dips, rows, and pull-ups for that.
Last month I started doing a combination of Kettle bells and Gymnastic rings and bodyweight/weighted calisthenics with a weight vest.
Let me tell you. I firmly believe that is the ultimate combination. I'm in the process of loosing a lot of fat. But my lady last week noticed how much my body has changed
For some reason reminds me of TheStoneCircle, great channel!
Thanks!
Thank you so much! 😁
Cheers Adam, I really rate get ups and doing cross body snatch with rack thruster each rep. For the swings I add in a jump too, just for fun!! Also include mace bell 360, reckon they’re better than halos with KB. Takes care folks.