10 MOST USELESS Kettlebell Exercises For BEGINNERS - (And What To DO INSTEAD!)
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- čas přidán 19. 06. 2024
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The power of social media led to a plethora of (kettlebell) exercises that might be overwhelming to some degree; especially for beginners.
In this Tutorial video, we cover 10 of the most useless kettlebell exercises and show you the best alternative.
EXERCISES
1. Halos - Cleans
2. KB Curls - Cleans
3. KB Triceps extensions - Strict Press
4. Double Handed Swing - H2H Swings
5. Crossfit Swings - H2H Swing
6. Down Rock/ Break Dance - ?
7. Weighted Jump Squats - Jump Squats
8. Lateral Lunges - Reverse Lunges
9. Alt. Double Cleans- Single Exercise
10. Weighted Stretches - Natural stretches
11. Complicates Complex -
TIMESTAMP
0:00 - Intro
1:13 - 10 Most Useless Exercises
13:24 - Outro
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That intro was comedy gold. 😄
Glad you liked it!
1) 1:09 -Halos
2) 1:45 -Curl
3) 2:33 -Tricep Extensions
4) 3:19 Double Handed Swing
5) 4:36 -American/Crossfit Swing
6) 5:59 -Break Dance?
7) 6:42 -Jump Squats
8) 7:16 -Lateral Lunges
9) 8:25 -Alternate Double Cleans
10) 9:17 -Weighted Stretches
Bonus 10:05 Complicated Complex
Really good points, kettlebells shine for strength endurance and the #1 priority is to not get injured unnecessary. Keep it simple, repeat, improve!
Thanks for the complementing input José! - Gregory
I like doing those 2 handed swings because it is a nice warmup and makes my back feel good... I love alternating 1 handed snatches...
Halos usually are warmups with light weight, usually 20 pounds or less. Usually all kettlebell exercises are compound movements ( grinds) or ballistic
Thanks. Good information. I'm new and I'm 52. Former athlete. Wanting to avoid old guy injuries.
Thanks for sharing! The kettlebell is a powerful tool that is soft on the joints if done correctly! - Gregory
Well illustrated & logical progression for safe work-outs - Cheers!
Love it I use it everyday. Perfect for different exercises because of the adjustable weights.
Great information thank you
Very welcome! - Gregory
You are good! Thanks a lot for information..
Thank you!
Hating on that breakdance Kettle bell move?
Dude, that's one of my favorite exercise and also doing the Hindu pushup with the kettle bell is also a great edition!
Great advice 10/10
that was an awesome chain...going to learn it...those chains are great for endurance and body awareness
Very informative , thank you very much and best regards.
You are welcome! - Gregory
FINALLY! .....someone that understands the biomechanics involved.
Most kettlebell “trainers” on CZcams have no idea what they are doing.
Excellent video
That complex 🔥🤣
eye opening, good !
You're welcome! - Gregory
Complicated complex FTW! LOL. Great instruction. Thank you!
Glad it helped! - Gregory
That complex is frickin’ awesome! I could break it down, write a book about and build a career around it. Well nah. KISS - keep it simple stupid 😊💪🏼🎈
Very nice video, just came across your channel, very good content
Thanks and welcome! - Gregory
Great video
Glad you enjoyed it
Yes! I just started following you and Caroline G and one of her moves is that side lunge, I just sit it out or do it without weight because it’s pointless and it hurts my back. I’ve learnt so much from watching your videos!
You got this!
Very informative.
Glad it was helpful! - Gregory
Great vid bro...nice breakdown of pros n cons and simplifying things. I couldnt find anything to.disagree with because it all just makes sense. Being a gym rat for 30 on n off years I understand everything you said. Also having a background in BJJ/mma training..your last assessment with complexes relates exactly to that. Everything is back to basics and that is the foundation despite building on it and chaining moves or exercises. Do nt complicate the obvious and KISS ( keep it stupid simple) 👍😁
Appreciate that! The secret to succeeding with kettlebell-training is the KISS principle; the basics is where it's at! - Gregory
Thanks for all the good tips! would you be able to point out at 3 exercises that you recommend for first-timers?
Great suggestion Andrey!
Body weight squats to different depths without kettlebell, then two handed and one handed cleans and then clean and press.
Although i'm new to kettlebell training and find it quite frustrating, i must say you're one of the best, if not the best, person that i've found until this point when looking for information on this subject. Thank you very much
I appreciate that Juan! - Gregory
Exercise #6. They’re called “sit throughs”. They’re great for shoulder stability and core strength. We use this a lot in Jui Jitsu, combining this with kettlebells is a great workout.
I get you we also use it in my MMA gym but the kettlebell in front of you is unnecessary
I will incorporate you swings in addition to the two hand swings ONLY. I'm usin Onit's whole body beginner workout (edit: and if I can afford another bell then the double cleans looks fun and safe, I only alternate cleans with one bell off the floor). Edit again: the most dreaded one for me is alternate squats from a clean position. It taxes my heart cause I'm usually in a fasted state of 24+ hours when I decide to workout.
Thank you for the do's and don'ts and the best recommendations! BTW, do you have FB or IG I can follow?
You're welcome Coy! Yes; we do have an instagram -> instagram.com/lebestark/
@@lebe-stark done! I am now your follower in IG. thank you!
Awesome training and trainer by the way!
💙💙
i was doing halos like the simple and sinister book said and my shoulders were cracking like crazy. I'll do cleans instead ty
Are you familiar with Michael Skogg system with 6 basic kettlebell moves or exercises in his system he does a warmup with the halo but his halo is bottoms up in your video you did the halo with the bottom down im confused which way is best bottoms up or down or not at all?
On the two handed swing; I'd say it would depend on your body composition and how developed your legs and arms are. ie if your arms are underdeveloped in relation to your legs/glutes, I think it is a great exercise.
Excellent video! Although, I disagree about the double hand swing; I usually use single hand for lighter weight and double hand for heavier swings and I actually like either method, and continue to experience great results from either method nor am I able to point to which method I prefer most.
Thanks for sharing! To each their own and it's great to see you're making progress. That's what counts at the end of the day! - Gregory
You’ve touched on an issue I’ve had with (especially early morning classes. Not just kettle bells). Multiple stations with complex/odd variations of exercises. It’s like a cognition test. And I’m always failing.
How about three stations with three straight forward exercises at 5:30 A.M.?
@@kevinherlihy9471
IMO… 3 exercises, 5-8 sets each, short breaks, executed with acute focus and extreme intensity will actually accomplish more than 7 exercise variations performed casually and poorly.
In my experience, short and focused training sessions are actually tougher than a 45 min. to 1 hour training session. Whenever I’m running behind schedule, I’ll train for about 20-30 minutes; focused, controlled, and intensity. And let me tell you, I’m literally torched! 🥵
Another one me of my favorite training sessions, bench press, bent over rows, and deadlifts. Again, performed with focus and intensity. Another variation, Push Ups, Pull Ups, and kettlebell swings, 20 reps each, 5-7 sets.
Try it sometime… you’ll hate me, but you’ll love the results!😂
I hope this helps.
Hey I am 49 male post bariatric surgery now at 225 lbs not looking to get huge but toned and strong is kettle bells better than standard strength training with cardio added in?
You make sense. Lots of common sense.
Thank you Marlen! - Gregory
Boom!!!
Eine Frage vorab: Was für eine Timer-App verwendet ihr da? ;)
Die App heisst "Seconds"
Thanks for the information. I’ve been very selective on deciding on what channel be suscribed to, let me tell you that after watching some of your videos, I signed up. There are around plenty of KB ‘Masters’ that might lead the people to injuries, of course, not your case.
Totally agree on the swings, I prefer the single arm swings, with double arm swing you always bash yours hips with yours forearms
those fails in the beginning got me. I'm done!
The lebe commandments to the BEGINNERS... to avoid unnecessary injuries...first develop the base then go to advance.
AMEN! - Gregory
Is there a 'wrist specific grip ' that we can adopt ? Can you elaborate or make a future video on the drop to catch phase of snatch and clean where most of us get blisters during an improper transition into a hook grip(pinching issues). I follow Vasilev's grip technique and have found it optimal but a little bit more technical than other styles. I was wondering if the thickening of blisters is what makes us resilient overtime or not getting them at all in the first place by adapting a picture perfect technique.
Great comment right there! You definitely follow the right person with Vasilev; I've learned a lot from him too. He even says in this instagram post - instagram.com/p/B9pXBLyJDh5/ - "As more precise will be your catch on the drop as better your hands will feel." Basically I believe it's both. The thickening of the blisters plus better technique. Great input for a video; thank you for the engaging comment! - Gregory
@@lebe-stark Yeah that post definitely gives us the answer that it's going to be both. I've noticed as I go heavier in weight I have to be very technical and attentive of the catch phase. As I get used to the heavier weights, the blisters problem stops when I go back to lighter weight proving that my grip strength is enhanced and the drop phase feels more easier to get into than before. Thanks for the workouts man!
Well, if I want bigger biceps and triceps and doesn't have access to dumbbell, I will still got some results using kettlebell for the curls and extension, no?
Yes! The question remains wether it's useful to use a tool in a manner it wasn't really built for. - Gregory
@@lebe-stark I'm glad I came across this video because I was wondering if biceps isolating exercises were necessary in KB training or which moves will target the biceps. Can one still build muscles in the biceps by doing cleans and rows? Or is it recommended to do bicep work with dumbbells? Thank you. Ps. The complex example and breakdancing were epic! 🤣
Are there any isolated arm movements without using lats? Mine are really susceptible to spasm after exercise
In kettlebell training, you almost always use your lats in overhead engagement. Maybe check with your physiotherapist. - Gregory
Was hälst Du denn von Kettlebell Armbar als Mobilitätsübung?
Das wäre wohl diese Übung die ich auf CZcams gesehen habe. Ich kannte die Arm Bar per se noch nicht. Ich glaube, dass sie eine gute Stabilitätsübung sein kann; die Gefahr der Verletzung für Anfänger stufe ich jedoch als bemerkenswert ein. Alternativen wie Stretches ohne Gewicht oder Schulter-Stabi Übungen im Stehen würde ich bevorzugen. Danke für deinen Comment! - Gregory
Ich musste so lachen, als du den Punkt mit Breakdance angesprochen hattest und stattdessen goblet squats gemacht hast!😂Du hst so recht.
The intro cracked me up😂😂😂😂😂
Why are your feet so close together during the swing? Unless RKC has different foot placement which is shoulder width slightly pointing out
Plethora has stress on first syllable
Preface is pronounced pref-is
You really aced that single complex rep though! 😅
5:59 this is great for sit throughs in grappling
It’s a sport specific workout
Thanks for sharing Chris! - Gregory
I like halos personally as a cool down
While this video was done some time ago, this coming year I am about to be 55yrs young and are looking to find something to do at home to stay tone..
My question is, are you doing anything other than kettles (excluding diet/nutrition) to keep yourself in the shape your in?
Barbells, dumbbells, bodyweight etc. Kettlebells make up a big part of my training regimen but I love the other members of the weight family as well! - Gregory
I would add kettlebell russian twist
Halos aren't bad at all as a warm-up exercise if you don't have shoulder injury. Don't let your ego get the better of you. Cleans can't actually substitute for halos. Injury notwithstanding. External rotation can be a huge problem there.
Man, love your content. I have one question. On minute 9 you show some cleans and you make a little sidestep. Why?
Thanks for the feedback! This was a technique I've seen Sergey Rudnev do and I copied it for a while. The idea of the sidestep is to create space for double clean. I've dropped this technique since my interview with Denis Vasilev. - Gregory
@@lebe-stark clear. Thanks.
People might be getting the weighted stretch confused with the arm bar. Coach Luka demonstrates proper arm bar form on his CZcams site.
So I just got a kettlebell, went to CZcams and searched "enter the kettlebell". Then I found a video of LS, the 10 minute version of enter the kettlebell. I still watched Pavel's video but, I started moving the bell using the videos from this channel!💪💪💪💪
That's awesome to know Coy! Great to have you join us! - Gregory
In my opinion the first exercise to practice before picking up a kettlebell is a body squat.
Actually a dead lift is the foundation for all others. Swings,snatch, cleans,squats
I'm so glad I've found your channel. Somewhere around one year into my kettlebel journey, and I'm still trying to find adequate exercises and form. I have one question: I am 197 cm tall and have around 98 kg. I am still using 12/16 kg kettlebells. I know it is hard to tell, but do you recommend switching to heavier weights? Thanks!
Great to have you onboard Hrvoje! We got a video about this topic coming up: czcams.com/video/skJzyx_ExCo/video.html
Great video. Can’t stop laughing at Joe Rogan, not a fan of his so i’ll leave it there. Glad I’ve found your channel
You really like the word "plethora" 😁
I really do! :) - Gregory
11:49 Euro training?
only thing i really disagree with is the jump squats, you can work up to weights, and the knees can be better for it. max 30% of bw.
but start with bodyweight, progress to goblet squat and jump squats (seperate) and then maybe, if you want more explosiveness weighted jump squats. Just my thoughts
I like your videos and have given you a thumbs up but I disagree with you on this one. Some of the best strength excercises can be done with kettlebells as well as conditioning. I love the kettlebell curl either bicep or triceps. It can be a one tool for everything 👍
Thanks for the input Adrian! That's the kind of community we want to build. Solid people who exercise critical thinking! Like you we also believe that the kettlebell is a great tool for everything; yet some exercises are more worth your time than others in our opinion. - Gregory
@@lebe-stark thanks for your reply mate
Keep up the great work
Kettlebells are primarily for ballistic movements...?of course grinds can be done...leave out the beach muscles stuff! Arm body connection???? Two handed swings...hardstyle are a must....
double hand swing is the mother of kettlebell exercises the one and only that can demonstrates and reveals the magnificent world of kettlebell so more people enter is the funtamental of this world and by the way i found it working in a different way and tension the muscles thats why i use both one and two handed every time nice video and great job
Thanks for sharing! - Gregory
Yo! The beginning of the video had me cracking up laughing! LOL! I was surprised that you had Halo’s as useless (though it makes sense and agree with you). I’ve been doing kettlebells off and on for close to 10 years now, and most older video’s make Halo’s on essential warm-ups (my first intro to KB was with Michael Skoggs and Skoggs workout video). How do you feel about body circles and figure 8’s? Would you consider those moves useful or useless (I always did Halo’s, body circles and figure 8’s for warm-ups)? Thanks for the video.
Thanks for the great feedback! :) I think Halos can be beneficial in many cases. However, we've seen that many of our clients lack shoulder stability and mobility as Beginners. Some even have trouble getting the kinesthetics right. In the video, I'm clearly stating that I'm talking about exercises for Beginners to keep this in mind.
"Around the world (or around the body)" and "Figure 8s' are cool and at the same time, probably not perfectly made for Beginners. We believe that the secret to improve body composition, fitness and mastery of kettlebell training lies in the staple exercises such as Swings, Cleans, Presses, Jerks, Squats etc.
I hope this helps! - Gregory
Lebe Stark yes it absolutely does, Thanks. It explains a lot.
The day I bought a kettlebell I bought a whole gym.
That's awesome! You're right on the spot! How do kettlebells fare in space? lol - Gregory
The first one shocks me actually bcs i thought my body likes Halo 😮
I would argue KB curls are useless. Your point that you should use dumbbells instead is kind of shortsighted - what if you do not have dumbbells? :)
I get your point Jakub! In that case, I would still argue that a kettlebell curl is not the best way to go and a kettlebell clean would be better suited; UNLESS you focus solely on having a big biceps and/ or you‘re a bodybuilder. 😃 - Gregory
@@lebe-stark I must confess, I like that pumped feeling :) I just do what I like.. :)
Why don't you do the kettlebell swing hardstyle? Your preference for single-armed swings is interesting but hard style's where it's at for bang for the buck... I would never swing the KB IDK style - that's more if you wanna rep out til infinity.....
This is an older video. I have changed my mind on many things; especially the Hardstyle philosohpy. Thanks for sharing! - Gregory
@@lebe-stark Thanks! Just spotted your new video from a couple of days ago where you cover hard style!
The arm bar?
I've come to like the arm bar now; I still think it's an exercise that needs proper programming. - Gregory
Yes, I was going to comment on this as the demonstrated form was incorrect, which would make for a potentially dangerous exercise. The idea is to keep the kb vertical while reaching toward the floor with the chest. An excellent accessory for building shoulder integrity and mobility when done right. I am glad to see Lebe Stark has reconsidered.
yo run dmc shell tops
Sorry but i strongly disagree about the two handed swing. As a noob I felt I had less control with the SHS and as I am recovering from backproblems I believe control is a fundamental part of the KB, especially as a beginner.
Other than that, respect mate!💪
Thanks for sharing Oskar! You‘re bringing up a good point! - Gregory
Thank you. I also disagree about that one😂
Simple and Sinister recommends the halo for warmups. Not every beginner has shoulder problems. Just use a lighter weight if you are struggling why recommend different exercises?. I think even simple and sinister book makes this point. The curl is included in the simple and sinister prying goblet squat. The book even quotes Jack Reape as saying that squat curls are only curls he does. Simple and Sinister recommends only two lifts the Swing and the Deadlift (other than these 2 lifts in the warmup). So why complicate things needlessly?
Because the kettlebell world doesn’t start or end with Simple & Sinister brother. 💪
..hmmmm... fling heavy object straight inline with the skull... aka American KB swing... pass on that.. jump squat with weights.. aka knee surgery.. also a pass... great tips.. happy swinging (KB's I mean)... I'm 51 and love KB's, sandbags, dumbells, landmine and Indian clubs for my small pandemic basement gym... and movements that save my old joints from more abuse is all good...
Halos while a great movements for grapplers in addition to clubs...maces and bulgarian bag movements....dont benefit the casual trainer! Whoever in the kb..crossfit universe started American swings didn't do the exercise world any favors.....and while not an expert would still incorporate 2 hands swings and hand to hand as most folks don't have the form...strength...stability to crank out competition style swings!!
No squats? Legs aren’t bending at all.
Exercise #1 The kettlebell should be held upside down.
atleast edit names of the excersises that ur telling us to do instead of wrong ones
Lame popped smoke at 5 minute
Execution of your swings is terrible. I hope that in the meantime from the production of this video, you figured out.
Lol
Beginners have no business attempting most of the things you showed. Squats, cleans, press, snatch.
We have great experience teaching Squats, Cleans & Press to Beginners. The Snatch is definitely an exercise that takes more practice and experience. - Gregory
Joe Rogan meme 😂😜
I guess If you want to get bigger kettle bells isn't the way to go! LOL Got to Jeff cavaliere channel.
Kettlebells don't make you look big like typical hypertrophy work does; we never claimed that. - Gregory
What's most useless thing about the kettle bell is the kettle bell. If you want the most bang for your buck do kettle bell training w/ regular iron hex dumbbells.
Dumbbells don't offer the same ballistic aspects that the kettlebell provides. - Gregory
@@lebe-stark True, but for the majority of people using them that aspect is unnecessary and definitely not worth it's added cost. Plus while db's fall short in that area they come w/ their own benefits that kb's can't match. At non-covid normal prices db's are a far superior value.
@@oldnatty61 Ballistics make it possible to work for longer sets of time therfore burning more calories while building muscle at the same time. It's also safer and more subtle on the joints. This makes the kettlebell a great tool since the majority of people want to loose weight, get in better shape and maybe have underlying issues with their body. The prices of kettlebels will come down after the covid surge so this argument won't stand the test of time. - Gregory
@@lebe-stark First, my comments are based on pre-covid prices. Rate now prices are crazy and my recommendation is don't buy any equipment unless one is sure the price is fair. I know your claims about the ballistics of kb's is the marketing sound bite, but you're going to have to show me research on that one. For the sake of this discussion let's say it's true. There are a number of variables that affect the items you site, and they can be manipulated to off-set any benefits kb's might offer as compared to db's especially when considering the cost in time and money. Consequently, the kb is not a great tool, but a good one as long as the student is fully informed of the cost of their options.
They are both tools that have their strengths and weaknesses...
KB’s better for...
*Swings
*Snatches
*Squats
*Vertical Presses
DB’s better for...
*Horizontal Presses (Bench)
*Curls
*Tricep Extensions
*Lateral Raises
KB/DB’s equal...
*Rows (Back/Lat work).
Generally speaking KB’s are better for most compound exercises and superior for ballistic movements.
DB’s better for Chest work and isolation exercises.
You could have made the video much shorter and just said all of them
I know you are an expert, but I don't really like the technique. It's too...spaghetti 🤔like in the double clean, your head faces toward the floor😵 that's a no no. Like Pavel tatsouline says. "your eyes should be facing the horizon"
I follow kettlebell sport techniques in the ballistics. - Gregory
Most kettlebell forms of this channel are woefully wrong. I'd recommend Mark Wildman.
Glad to see you're still subscribing! - Gregory
@@lebe-stark corrected. Very opinionated channel. No science behind the work outs. Everything loaded on the lower back. The form is not seen from any RKC or SF trainers.
You're bringing up great points and it's sad to see you go. I take a stand in what I believe in and I'm open to new ideas - if they fit evidence-based practices. Our workout program is a blend of both strength and endurance work that is mostly known in kettlebell sport. The reason you're not used to seeing this form is because the execution of the ballistics is based in kettlebell sport. RKC and SF are based in Hardstyle kettlebell training - which we also like! - Gregory
People actually break dance around the kettlebell? O_O
I wonder if the same people just stand around looking at the toilet when taking a dump. Or watch porn with their significant other and calling it sex.
Lift me up and do something, being a man it's funny to hear
Haha. Most definitely! - Gregory
Why do you lean back so much?
It's not leanng back but resting the kettlebell on the hip. - Gregory
@@lebe-stark Thank you for the answer.
When demonstrating the double swing, your form didn't look right. It seems to me that your stressing your lower back way too much, while you should swing with your hips (hinge movement) and the legs.
I gave my thoughts to your comment on our recent podcast: czcams.com/video/AeODllMQLlo/video.html. Check the 1:26:13 mark. - Gregory
Idk...Watching your form in some of these, makes me nervous; notably, the alternating swing, but especially the snatch. You're overextending your back. Looks painful. Your double cleans... back breaker!! Definitely good content, but some of it is hard to watch...
Thanks for the feedback! You're probably not used to the kettlebell sport style. It may look strange if you see it for the first time and are accustomed to hardstyle only. - Gregory
@@lebe-stark nice to hear from you. Stay well.💪
use less weight, everything is safe.
100% - Gregory
How less? 4 kilos?
@@jean-tatlock26 depends on each as we get older
My Joe Rogan Feed got me here....I will stay. 💪
Horrible swing form. Where’s the hip hinge?
In current scenario where access to gyms and weights are limited all over the world, ur video kinda kills people's enthusiasm when they try to make best of the resources they have. Video ignored, channel unsubscribed.
What? If someone wants to make the best of the resources at hand, the person shall make the exercises that are more efficient and give a better return for the time invested, not be playing around with "funny" inneficient stuff. This has nothing to do with enthusiasm, really.
The intention of this video is to support people who are filled with enthusiasm with the right choice of exercises - and maybe avoid injuries in the short or long term. However, I understand that intentions can sometimes be misunderstood. - Gregory
@@lebe-stark you are a gentleman indeed... :D.
What a comment... if you’re limited on resources, why not learn how best to use your kettlebells? This is a great video to help you know which exercises are worth focusing on at home.
Why in the world would this video make me think I needed anything more than a kettlebell? I have no idea where this comment is coming from.
Kill who's enthusiasm?? His??
Mine is fine. I don't know what got him so upset 🤷