Develop Your Glutes with the Double Kettlebell Swing - No Barbells Required - Kettlebell 60
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- čas přidán 3. 08. 2023
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"The goal of training is not to get hurt so you can train tomorrow." Love it.
Best kettlebell instructor on CZcams. Thank you for making movement (and by that, I mean something as simple as walking) fun again. I've been following your program from April. And I have to say that the results so far are overwhelming. Love the new body and the strength that came along the way.
Thank you for doing the work.
20 years of trying to fix my posture with all types of techniques and in just 2 weeks of introductory, gradual kettlebell sessions never felt such good alignment in my everyday life, with true neutral spine! Looking forward to further progress! Your videos are amazing! Thank you ❤
Keep it up
Yes, chair shaped. Well put.
Another valuable video I'll keep saved for when I'm ready for this.
Me too
You are just brilliant in the way you convey your message and so meticulously detailed in how you share your knowledge!
I’ve been tuning into you for a few years now pre-pandemic back when you had your own studio space … where you had those awesome skiergs by Concept 2! Anyway, your way with teaching people is just getting better and better! You’re incredibly humble, yet confident and have incredible empathy! Thank you!
I’ve found a variant that actually drives good form and that’s using two 20 kg weight plates (the ones with the wholes so you can grip your hands on the outer rim of the weight plates) and then swing using the inside legs stance as per your instructional video. Or alternatively, stand with both legs close together and swing the weights on the outer sides of the legs using the same swing technique … which you can also do using the kettlebells … the beauty about the kettlebell swing is that there are so many variants … it never gets boring …
You always amaze me!
Great stuff!
I would LOVE to see the outtakes from these videos
Always such precise, clear instructions! True excellence.
So much packed into this vid. Best kettlebell coach on CZcams. Hands down. Thank you sir
Excellent instructions🙌🏼
Excellent tutorial!
What an excellent teacher you are! Thank you sir from India.
Thanks Marc, this is very useful :)
This is so accurate! Thank you so much 💕 your explanation is so clear and good. 👍👍
Impeccable explanation and tutorial.
Great video. Ty
It's been more than 3 years with you/your channel, and I'm still amazed at the high quality of your instructions, Mark! Consistency (of information delivery) is king!
P.S.: Still waiting for the KB RDL/B-stance DL etc series, which I thought would be less complex (or more beginner-friendly) than double KB exercises, esp. dbl KB swings, which is at least an intermediate-level exercise...? I just started Dbl KB swings a few months back, and they are quite different than the 'regular' swings...
Great demo, thankyou.
Great vid
serious truck! And of course great information as usual!
This is amazing instruction. Great job!
Glad it was helpful
Cool. I've been handing it back and forth from the back of me.. and lifting it slightly side to side. I like this approach too. I was just going down, but I'll go inward. Nice.
Beeeeeeyyyyyooooonnndddd awesome sauce yeeeeeees yeeeeeeaaaahhhh!!!!!! Thxxxxxxx from VB/VIRGINIA BEACH!!
✌️😎✌️
Just started getting comfortable with the single 32 (20rep Emom for 10min) and was thinking about how to implement the heavy / light days into a new program. Can't wait to get there with double 32s... 😅
Good demo
re: thumb down grip: "if anything goes wrong, your arms will bend at the elbow, rather than snapping at the elbow". I'll certainly remember that.
Jacked my knees up doing routine kettlebell front squats and double bell deadlifts, both with close stance and wearing boots with heels.
One way I like to make doubles more challenging when I don't have heavy bells is to try and actively push the kettlebells together as a swing back and through the upswing.
Great, concise video - I see these errors everyday at the gym.
Very informative as always. I am in my early 60's, have been kettle bell swinging for a few years now and have been studying GoJu Ryu karate (ie sanchin kata) for over 30 years so am familiar with tilting the pelvis and activating the posterior chain, also lifting the knee caps when flexing the glutes at the top of the swing. What advice can you offer regarding not hyper extending the knee joints at this moment?
Some KB swingers flex quite suddenly at this point, but I feel it in my knees so tend to perform the swings in a much softer manner.
I'm a big fan of locking down all muscles possible at the top of the swing. Exactly the same technique we use in martial arts to not get hurt while getting hit. Every art seems to have some version. Try it out, just like any training, add volume over time and you will adapt.
🔥
Nice shoes
Hey Mark, When will that version of your shirt be on the merch site? The one with "Wildman" on the front and that logo is there, but I'd really like the one you have on in this video. Been doing this exercise pre and post dumbell bench press at the gym. It definitely does the job.
My list is really long, and this is on there. I need to bump it up
@@MarkWildman Thanks Mark. Just got back from a week canoe trip to the boundary waters. My double clean press squat and sandbag to shoulder workouts paid off in a massive way. Had some long brutal portages.
He is right about taking it slow. I started last Saturday and I am still sore in hamstrings. while doing about 30 reps, I did not feel it. I was like this might work. 2 days later, I got my answer. fyi, i use the smallest bell in the gym. for some reason i did not feel sore in the glutes. just my hamstrings. love the feeling though. I haven't felt sore in my hammys in a long time.
He’s in some great shape to be able to talk while doing that. I just moved to kb’s from
free weights. I was doing 150 swings with a 30 and then just switched it to alternating swings, and some double swings at 30 and I’m going back to 25lbs great workout though.
Great video, Mark! Just bought the Bells of Steel adjustable KBs and love them. Any tips to minimize the bells banging? Even with a wider stance, it still happens a bit. Seems like it’s just the name of the game, but thanks for any advice you can offer!
That will always clang. You can wrap them with fitness bands to minimize noise
@Mark any tips on how to keep lats engaged and shoulder pack when pointing thumb back? I find it difficult to keep that connection when doing swings with thumb pointing back
I'm guessing, after 13 years of swinging, it's just like a golf swing, you always train and get better but mastery is just training to do it more better 😊
Hi Mark, Is there a factor - other than the possibility of heavier weight - that makes double kb swings more of a "glute developer" than single bell swings ? Put another way, is swinging 2 x 16kg kb more of a glute developer than 1 x 32 kg kb ?
Very timely. I recently switched from trap bar deadlifts to rdls with double 32k bells, a fair amount of hip snap and a slow descent. Maybe in a few months I can start swings. The rdls seem to help my movement in racquetball, I can imagine what swings might do.
Do you think if asymmetry is fairly severe it can affect someone mentally?
GREAT INSTRUCTION. THANK YOU MY BROTHER
Looks like a nice twist for training!
Could i do this with 2 Kettlebells that are not the same weight and change after like every 10reps? (Like 16kg and 20kg) Or would that be bad for the back/posture/whatever?
Yes.
Sir , I heard you mentioned the sport method of lifting the heal. Is there a link for the one hand KB clean and press showing this. Alternating one hand to the other
I love just knowing they are in the other room. I’m now that much closer to starting a exercise program.
If you have two adjustable bells, is it ok to start the double swing before you get to doing advanced unilateral movements like snatch ?
Try it at a low weight, find out
I do two handed swings two days a week and hand to hand two days a week. Should I just do the two handed until I finish with the 32 kg? I pair the two handed swings with snatch on day one and day 3 with clean and press rev. pyramid. Then on day 2 the hand to hand with rack squats and day 4 with TGU. All nerd math…
G-Force
Hey Mark, long time fan here :) . Im having trouble developing my Quads with kettlebells. I have kettlebells up to 28kg for a single and 20kg for doubles. Currently doing sets of 20 with the double 20s on heel elevated close stance squats. However I feel like I cant progress much from here. Any advice?
Look up Kettlebell Muscle Gain's Somersault Squat video :) It's a cool supplementary exercise for Quads. Also, consider Bulgarian split squats for overloading the lower body with kettlebells :D
Bulgarian split squats, get two competition adjustable Kettlebell from Bells of Steel. There is a Wildman addition then you can micro load the kettle bells, like a barbell and walk up towards double 32 kg.
When would be a good time to start incorporating double kb swings in the nerd math swing program?
I should make a pdf
😊👍🏻
I found 2 bells easier than 1 handed single swings. They always tweak my back somehow. Never with cleans or snatches or other 1 handed movements
Mark, any thoughts about doing double swings "suitcase style" with feet together and bells passing on the outside of the legs vs "normal" between the legs here? I find suitcase doubles more comfortable. I've searched around a couple places but can't find pros / cons of these two different techniques.
The video has already been shot
@@MarkWildman Awesome! Looking forward to it.
Hi Mark
I have a quick question.
What is the difference between double kettle swing and club swing.
Latter is taught in a lot of TacFIt/CST courses, but I don't think you ever did any material on this one.
So I'm curious.
Weight. Grip. Kettlebells will always be better for engine building, clubs better for throwing patterns. You need both
@@MarkWildmanCan you make do with club swings tho??
I remember tht Shane Heins had club swing challenge on his forum years ago and people had good results with them.
It's not as good as kettle ones and it gets inpractical whe clubs get heavier but in general?
What brand of jeans do you wear, they look very comfortable
I use to wear 5.11 defender flex slim, tell them I told you. Maybe someday they will advertise on the channel.
Would you expect similar results from a single KB swing with heavy weight, like 100lbs?
Doubles is a bit different since the grip is taxed a little bit more and you need more stabilizer muscles to control each kettlebell. I have a single 48kg and although I like doing heavy swings with it, it is a very different feel from swinging my double 24s.
They do feel very different
@MarkWildman - What is your view on T-Rex arms at the top of the swing? Im seeing references to this posture from people like Lebe Stark. But I notice you keep your arms straight.
Two different styles of swings straight arm swings are the easiest to teach, and most people do them for about five years before they mutate towards the tea, Rex or competition efficiency, style swings. Learn the easy thing first
3:31 precise form cues
Is there a version of this where the feet are together and the bells travel outside the knees ?
⛷Oh yeah, you're talking about the Kettlebell Skier Swing! It's pretty fun and very challenging🎊
czcams.com/video/_Uy18LZ5sI0/video.html
Yup. Video is already filmed
What if you have a posterior pelvic tilt? Still tuck or no tuck?
Club and mace
What is the advantage of two kettlebells versus one heavier kettlebell. That is, why would you do 2-20k versus 40K if you got a 40K bell.
Most people don't have a 40kg. Since it's use is probably limited to swings and maybe carries. Also independent weights in each hand are harder to control.
2:07 Just has the two hand single kettlebell swing progresses to single hand swing to single hand clean, then Clean and press. The double bell swing progress to double Clean then Double clean and press.
KBs actually weight more at the bottom, no need to use air quotes
strictly speaking, weight is force, which in this case is given by the mass of the KB (which is constant as you said) times the acceleration. mean acceleration can be estimated by some calculation using as input the speed of the KB near the bottom and the space/time in which you decelerate and then reaccelerate the KB in order to thrust it into the next rep. you need a free body diagram for all that and some assumptions but we could work it out if there's interest.
there is a confusion between weight (a force) and mass (which creates the force when inserted into the gravitational field). since the gravitational field of the earth is pretty much constant, weight and mass are equivalent most of the time, but saying that the KB (whose mass is constant) weighs more at the bottom is accurate. in deadlifts the KB weighs pretty much the same all the time since accelerations are negligible because of the nature of the movement.
ok geeked out enough for today, thanks as always
This is what I avoided saying in the video because people stop watching
F=ma 😊
Mark, not a kettlebell question. I have seen your photo with a QuietKat e-bike. Do you own one? Are you happy with its performance?
I do not own one. My friend has a like.. 1920s style electric bike I ride once every few months. I rode the electric Ghost mountain bike in Italy. It was rad. I have my eye on the specialized electric mountain bike series.
@@MarkWildman Thanks for letting me know. Funny, I also have my eye on Specialized as they seem to be well engineered as opposed to 95% of the e-bikes out there. I am not a good bike mechanic, but a conversion also interests me as the mark up on so many of the bikes is far beyond the cost of their components. The length of my commute just exploded, hence my interest in an e-bike. Riding 30 miles a day on my commuter bike would destroy me physically. Driving the car 30 miles a day would destroy my soul. The WildKat bikes look like good adventure bikes for the mountains: 1k watt motors and lots of torque. Purchasing one of these would be a midlife crisis purchase for this individual. Looking forward to seeing your next adventure. Don’t disparage your home state too much. I was just in Athens. Love that town. Everything is walkable, has good bakeries and breweries, and a hell of a lot cheaper than in my metropolis.
how is this different than double cleans? looks like they work the same muscles and the movement itself is pretty similar
Cleans and different than deadlifts. Cleans are different than swings.
Easiest answer.
Rate of movement
There’s a program called ShredFast that teaches to bend at the elbow to do double kettlebells. They also have doubles in their beginner class…. Something isn’t right there
doing doubles is fine if you are already a conditioned athlete. most people aren't conditioned athletes
We're closer and closer to double kettlebell snatch....
🦾🦾🦾
How come we skipped over the one-hand swing instruction?
There are a couple older videos that cover single handed swings.
More eggs
That's about 1/4 the ROM of a goblet squat, which *really* targets the glutes. ATG goblet squats over 65: czcams.com/video/WC2v7zu8n3o/video.html
A swing is a deadlift pattern exercise. Why are you comparing it to a squat?
@@plastikmaiden Full ROM ATG goblet squats are better for glute development.
Plus injury risk is far higher swinging weights.
This is a truly fantastic exercise for your posterior chain. It will turn you into a beast. You are going to build muscle and feel great, until an inguinal hernia pops up. It hurts a lot, and not just physically. Then you'll never want to hear about the kettlebell swing again.
Those are caused by a weak spot in the abdominal wall. Get strong abs FIRST.
I have been training swings for months with kettlebells and added rezzistance bands and i must say it's almost like doing NOTHING compared to heavy barbel dead lift
Becomes a shoulder exercise as well if that is your goal.
Why does it take 10 minutes to explain?