THE BEST and Most POWERFUL Kettlebell Exercise You Can Do - (FREE WORKOUT PROTOCOL)
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- čas přidán 22. 06. 2024
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There’s a frequent question we get almost everytime we talk about the whole body benefits of kettlebell. With its vast array of exercises that the kettlebell provides, which one is the best? The answer to this question is threefold!
Answer #1
It depends! Individual factors play a role as well as preference.
Answer #2
The one exercise or workout method, that you love and that brings you a lot of value. If you like doing something, chances are that you may adhere to it through the whole year. If it brings you value, then it serves the purpose of a good exercise which is kinda self explanatory.
Answer #3
That one kettlebell exercise that respects the differentiating factor of the kettlebell itself and that trains your full body. The Clean & Press or Clean & Jerk checks all the necessary boxes because you hinge, you pull & you press. If we would add the olympic version, it’s even more dense. In that case you hinge, you pull, you squat & you press.
We like to go with the first version because its a more fluid motion and your quads and glutes do a lot of work anyways.
___ Time Stamp
00:00 Which Kettlebell Exercise Is The Best?
02:11 The 3 Different Variations
03:00 The Phases
06:42 Drills For The Clean
08:04 The Rack/ Rest Position
09:27 Strict Press & Push Press
12:27 The Jerk
14:42 Physics
15:59 Power Breathing
17:27 Workout Protocol
18:27 90 Days Of Kettlebells
___ Links
Website: www.lebestark.ch
Kettlebell Kurse: academy.lebestark.ch
Lebe Stark IG: / lebestark
Angie IG: / angie_zoe_ziegler
Gregory IG: / gregory_dzemaili
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Honestly, what a great channel. Such a positive and informative place to learn about the kettlebell.
Keep up the awesome work.
Thank you Peter! - Gregory
I'm enjoying this channel. The soft style hand to hand swing is really fun and has been a great addition to my workout options. Thanks guys.
Glad you enjoy it Alex! - Gregory
Love these vids mate!!👍
Great lesson braugh.
This is great. Thank you.
Glad you liked it! - Gregory
sir, you have the Best kettlebell channel ever... thanks alot
Thanks for the comprehensive breakdown of my new KB exercise I'm trying to master 👍💪
Happy to help! - Gregory
I have not much to say, just thank you. ☝🏻fully explained. 👍🏻
Incredibly detailed and thorough video. Very helpful! I'm a new subscriber as of watching this today!
Welcome aboard Jason! - Gregory
Minutiös erklärt, herzlichen Dank!
Sehr gerne!
Now, i'm on the Clean, Squat, Press with double 12kg in 10 reps/3 sets out of my own thinking that it could be a nice exercise and now i get to see this vid. 🤘 Awesome, i'm on the right track. Thnx, Gregory 👌
I agree you with. I love the Clean n Jerk too. And I LOVE the KB snatch. At first, i was hesitant to learn it, but once i did. It easily became a go to exercise for me. I like to couple either the CnJ or the Snatch with Pull Ups in an EMOM protocol. It kills ya!
Really really useful. This is the best and most professional kettlebell related channel by far. Thank you so much and keep it up :) Cheers from Spain.
I appreciate that!
Thank you for the nuanced explanations , you’re amazing in putting the technique across ! You and Mark Wildman have gotten me hooked. I’m a leukemia survivor avoiding gyms and kettle Belling have save me from atrophy in between chemo !
Lets go brother! Godspeed and God’s strength to you! - Gregory
The best kettlebell trainer on CZcams! Keep up the great work
I appreciate that Richard! Thanks for sharing! - Gregory
the Long Cycle Bottom's UP Clean and Press is very very under rated. You'd be surprised how effective, exacting, and difficult that exercise really is. Anyone that can do this with 16kg or more is pretty strong and has a very good solid grip.
Great point!
1,51 in and I give it a AAA+! 🙏 2, 23 well executed.. 5,58, I'm feeling well instructed an know know why Ellbogen- tendinitis is a cool complaint around Kettelbells, JUST A LACK OF PATIENTS FOR THE BASICS.. OH SHIT_ 18:51 and its stille getting better.. This is why "no Rotation, etc.. you have to master the basics first! 10:51, OH SHIT, I NEVER REALIZED THAT!!- Thank you for that!! 14:56 Physics!! I will give that a real Ozzy Man "F**+k yeah! Physics!! After that : breathing. I feel completely informed. I just might take a course this fall. IÁnd never forget.. I'm a professional. When I say , "maybe I will", that's a seal of approval!! 🙏😎🙏
Great video it's very helpful,I'm fairly new to kettlebell and I just love using them at around the ten minute mark you were saying that you want to use skeletal support for the overhead press my question is will it help my grip more by supporting it less with my body and just try keeping a tight grip? Keep up the great work very appreciated 👍💪👋☝️
I don't understand your question Johnny. Care to elaborate a bit so I can help you? - Gregory
@@lebe-stark I've been trying to power through the movement trying to squeeze more instead of trying to align my body under the bell thinking that it would help my grip more Im fairly new to using a kettlebell thanks so much for responding not sure if that will help clarify my question thanks again keep up the great work
Now I see where you're coming from! Try to align your full body (center of mass of your left or right side respectively) under the kettlebell.
If you have the proper grip AND the proper alignment, this will shift the weight on your frame and away from your muscles.
This is turn will allow you to rest more and save grip power.
I hope this helps! - Gregory
Hello Lebe Stark crew.
I have a question. I watched the Return of the Kettlebell from Pavel like a year ago and he explain a front snatch variation and a side snatch variation. I added those two as a arm finisher for some of my workouts but them requiered a loooot of technique and strenght. Are those two excercies worth of my time? Or are just risky of injure?
Thanks for the help.
Good question Rodrigo! The snatch in itself is (especially in the kettlebell sport style) highly complex. Pavel's snatch versions might have merit; yet I don't think you're missing out if you pass on those. - Gregory
Wenn du wählen müsstest, würdest du dich für strikt (push) Press & Jerk oder snatch entscheiden? Vor lauter Übungen habe ich die „Übersicht verloren“ und möchte mich auf wesentliche Übungen konzentrieren.
Ich würde mich für die erste Variante entscheiden. - Gregory
Is there any shoulder shrugging or external rotation during the clean?
Both actually, to a slight extent! - Gregory
The clean and jerk is essentially the Long Cycle correct ?
Exactly Jamie! LC is mostly referred to when lifting with 2 kettlebells. Great observation! - Gregory
I’ve been doing DFW (c+p program) for a few months, double. And I feel like my elbow is starting to hurt. Mostly the inner side where the elbow bone sticks out. Why is that, and how to minimize that ? Thanks !
In some ways, I feel like in double kb, after press back to swing , my arc is too vertical, and I felt like the bell pulling my arm down, and I have to actively stop that. (Instead of a swing where it’s mostly an arc and I don’t feel the pull as much) that’s maybe where my form can be improved the most. 🤷♂️
Is the 90 days of kettlebells a subscription, i.e.: for the duration of 90 days, after which the access to the video instruction is closed? Or do I get perpetual access to all material?
No subscription. You get perpetual access to all material. You can either pay via a single payment or 3 monthly payments. If you want to jump into our waiting list -> go.lebestark.ch/90dkb-waitinglist - Gregory
Can you clean and press with vertical hold on the press? I cannot get the press grip with dropping weight onto my wrists
That's called a bottom-up press
Is it the same if I do it with a strongman dumbbell? Greetings from Mexico.
Not it's not Steven. Dumbbells have a different gravitational pull and don't lend themselves well to swings. - Gregory
Do you think it is okay that I do actually like to add in deeper squats during the jerk?
The first "loading" of your legs is a dip; not a squat. If you squat during a deep, you lose the power of your legs.
In the second dip, you might "squat" a little deeper. This depends on weights and preference.
I hope this helps!
- Gregory
I guess still prefer clean n jerk using barbel for stability. Using kettlebell in one arm cause me to have body tilt more to other side
The tilting is normal and can be beneficial. Just don't forget to switch sides. :)- Gregory
Love the kettlebell workouts. Obviously I am doing something wrong … they kill my wrist/forearm every time. 😫
If you need to work on your skill, check this: academy.lebestark.ch/courses/hybrid-style-master-class-light
Really having a problem with that pelvic extension…2 problems: you’re lengthening your anterior muscles so you can’t really get abdominal and gluteal contraction that way, and along with that you’re compressing your lumbar vertebrae.
Why don’t you contract your abs and glutes in a tighter vertical plank? (Just the same as the fundamental end shape of the the barbell overhead press?
Thanks for sharing! The methodology behind this particular rack position comes from kettlebell sport. - Gregory
Swings in all their variations....would have to be #1........ The " fitness" LOL world is already full of folks doing " what they like...or my favorite!.......need to concentrate on what you are not good at in order to grow!
Well said
....some folks want everything to be candy and have their flavor too. I am all about results and hardship is part of it .
@@matsuwd-emethdaath4002 at the heart of all serious training...sports..preparation for work ...life ...etc....is suffering! It's a trial by fire that most fitness types...gym bros and bunnies choose to stay away from......nothing fun...glamourous or trendy about honest hard work!
, 👍
all lines are straight, otherwise described as curves.
Presses are a good exercise but high mileage cleans are incredibly destructive to the elbows.
We've been doing (heavy) clean for years personally as well as with clients. Properly done, they work wonders for the joints. - Gregory
I thought the best bang for buck was the Turkish get up
oh stop, the snatch or the long cycle are the best.
Thanks for sharing Rafal! The long cycle is a clean & jerk with 2 kettlebells. So we don't seem to disagree as much. :) - Gregory
@@lebe-stark You're completely right but 2 kbs equals double power ;).
Great channel by the way!
I really enjoy watching it.
I have been doing kbs for about 10 years (the hardstyle way) and have already learnt a lot of great stuff from your and recommended by you -Denis Vasilev's videos.
Thank you very much.
Kettlebell training must suck if you get his body with it 🤣
Not everybody wants to look like a bodybuilder. 😁 - Gregory
@@lebe-stark no I dont want to look like one because im natty. But at least I want to have some muscle 😊
@@sdfghgtrew Godspeed on your journey then! - Gregory
you are hurting your wrist
4:07 That's definitely not what a hookgrip is. Kettlebells are dumb.