Brick House CORE with only 2 exercises: Functional abs with kettlebells
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- čas přidán 27. 05. 2024
- Kettlebell Poster Link: moversodyssey.etsy.com
Website: www.moversodyssey.com
A truly strong core requires more than just abdominal work, it requires the integration of numerous muscles and connective tissues all working together. A useful core is one that protects the spine, has the mobility to move in all directions, and can create and transfer strength across the body. Too many core routines focus on only the visible abdominal muscles and not on the actual functional strength of the midsection. Kettlebells offer a great way to target the core in more of a functional manner.
#kettlebell #kettlebelltraining #corestrength - Sport
I once read an interview with the legendary boxer Kostya Tszyu. He mentioned when he was young kettlebells where quite popular in his home town in Russia. He said one thing he use to do was pick up a 16kg kettlebell and walk around with it, do a few moves with it here and there, the thing was, he didn’t put it down for 1 whole hour.
I tried this and after 10 minutes that 16kg becomes very VERY heavy. I ended up just holding it with both hands to the front, to the back, no more swings or snatches or presses, I was just dying holding it standing there. I ended it at 20 minutes as my forearms and grip died.
The results after a few weeks of this? I felt like a Brick House, my forearms became really thick, my grip was crushing, both muscle and cardio endurance shoot up, also surprising weight loss, it literally makes you shredded and wiry strong AND enduring ( I need to go back to that training 😊 )
I loved watching Kosta Tszyu back in the day, always thought he should have been given more respect after retirement but I still don't hear about him much, was a crazy tough and undefeated fighter. I've never heard this story but it's really interesting. Right off the bat it seems like his style, I'm definitely going to try this. Thank you for sharing!
@@moversodyssey 👍 He was called ‘The man with no footwork’ but all good trainers knew he was deadly, his footwork was very efficient and he was a master at cutting you off and putting you at a bad angle, where he then crushed you. Yeah it was in a article by Aussie kettlebell shop called Iron Edge, Kostya was living in Oz at the time so seem legit, plus looking at Kostya’s wide frame, I believe him 😂 yeah Man go for it, it works! Just start slow, by the way man love your channel, brilliant idea, hope you grow more and more 💪
@moversodyssey Huge respect for Kostya! He was a beast.
Not quite undefeated, however, losing his light welterweight IBF and Ring titles to Ricky Hatton in June 2005.
@@glynhannaford7332 I forgot all about that loss, I think I blocked it out. Lol. He was undefeated for so long, it's how I always remembered him. Joe Calzaghe was another great one, I think he stayed undefeated though.
@@moversodysseyCalzaghe retired undefeated, yes. Kostya’s son is boxing now and he’s pretty damn good. Tim Tszyu. He just took his first loss in is last fight but the guy was a late replacement and not who he was training for. He was supposed to fight Keith Thurman. Anyways…. I’ve been wanting to ask you, have you ever heard of diastasis recti?? It’s more common in women but I am a man and I have it. When I lay on my back and try to do a sit up, the middle of my stomach protrudes upward and forms a cone. It sucks!! I’m wondering in KB swings and I’ll help slightly fix it because I think I have a pelvic tilt and maybe they will make it better?? I know the best option to fix it is surgery, but that’s not an option. They say exercising the TVA is the best way to pull it back together but I’ve been doing the exercises with no results. Just curious if you heard of it and have any advice. Thanks!
I’ve been a gym rat for almost 20 years but was plagued with low back pain. Couple times a year I’d throw out my back and spend weeks rehabbing. Finally got MRI and found 3 herniated disks in low back. Doc suggested surgery but I wanted to try to fix it myself. The cause was the typical weak core from only doing “abs” and never truly training core. What helped me was kettlebell swings, suitcase carry, windmills, and band twists. 7 years later and haven’t throw out my back once and I’m deadlifting more than ever. Started slow with a 30lb kettlebell but now I’m mostly using 70lb. They aren’t the sexiest exercises but they work!
Kettlebells are amazing for core, I wish I could have fit a half dozen exercises in this video. Swings, cleans and snatches all deserve to be in it for sure.
@@moversodysseyWhat kettlebell size for short weak woman? I want to get strong immediately (2 weeks) like a commenter below, he said he just held a 16kg for 1hr everyday. I’m 1.55cms. What size should I buy?
@@Ida-Adriana You would probably want to start with a 6kg or an 8kg kettlebell and eventually work your way up to a 12kg.
@@moversodyssey Thank you most kindly, I appreciate the guidance 🙏 I’m getting pink ones which is the most important thing 🤪
@@moversodyssey I hope it will take away my beluga belly and friggin complete lack of spine and upper body strength. It’s like I’m all thighs with a slug for a torso 😫
Came for the fitness tips, stayed for the art.
Former gymnast. At 40yrs old, I did 40 standing back tucks in under 20 minutes, on my 40th birthday to see how tough it would be.
Hands down the gnarliest ab workout I’ve ever had. Ever.
Was diagnosed with spondololysthesis when I was 18. Doc said I can prevent surgery maybe until I am 30. Told me to stay lean and train core, but said, no tennis, no football, no heavy lifting. Started to train Capoeira anyway for 8 years, 5 years was training 4 times a week. Problems got better, fought trough a lot of backoain still. Transitioned to cycling, whilst keep doing basic exercises, basic but hard movement and bodyweight exercises. Now 42, 5.8, 160p no surgery, no pain when I keep up with some crunches and yoga. Always doing a straight push up from time to time to check my core and make the nerves and muscles remember the set standart. My advice, itˋs not the amount of training you put in, itˋs consistancy and muscular balance.
Ever since I got injured while playing soccer, I changed my career dreams and started going into computer science. I've become quite sedentary and my lower back has been a huge problem area for me. I can't stand still for more than 15 minutes without lower back pain, and I have tight muscles all over my body (All my arm muscles, back, and legs). I'm sure it's also because I play a lot less soccer or go out to walk and that I stay in a seat for a lot of my day.
I tried these exercises for about a month, and now I can stand straight for more than an hour without pain.
My dude... I'm not sure why are how or why you came up with the overall concept and artstyle of your channel, but I'm glad you did. Yo shit is dope!!!!!
carries
single arm farmers carry - hold yourself straight - stacked abs - walk toward mirror - strenghtens opposite side of the kettlebell
kettlebell windmill
ill put you on. put a band on kettlebell to make it harder. ill put you even further. put a yoga block in between banded kettlebell (arm) and body. To make it ever harder still. with banded kettlebell i can use 20kg for warm up ez and I squat 455 (205? kg) for yoga block banded kettlebell, it goes to 10kg! almost half! walk 50 yeards, rest. use oppsite arm, walk, rest. repeat.
Here's a story as well as (maybe) an idea to incorporate into your drawings - core is kinda sorta absolutely essential for swordfighting. You are, after all, swinging a long, one kilo bar of steel around at as great a speed as you can. This leads to you developing a solid core as you go about your stabbin' business, and can lead you to adopt a smug sense of superiority over all those weak people with weak cores doing weak situps. Then you decide to try out sword and shield fighting and find out that shield is at least four times heavier and ten times unweildier than a sword and *you* were the weak one all along.
A quick test determined that this exercise can be done just fine with a heater shield, so I have a new form of productive torture to inflict upon myself.
I clicked on this expecting a genre of music called brickhousecore 😅
Lol, has a legit sound to it.
I watch and like all the videos so they keep coming. But here's a comment to know they're appreciated and the illustrations are perfect to follow along.
My core training day is very similar. I warm up with farmer walks for a couple sets, and do suitcase carries for 30 sec intervals of marching, for 5 sets (i do all sets on one side before switching). Instead of windmills i do plank row holds for 30 sec intervals of 5 sets to challenge anti transverse plane, similar to suitcase carry training anti frontal. Leaves you severely out of breath at the end of the workout!
I listen to whatever your video is about yeah...but OMG I love the art. Love it LOVE IT !
Yeah I definitely gotta subscribe, not only is this informative but the drawings got me hooked.
2:45
So that's how Kratos got his strength 😂
Just keep pressing X
Always a great day when MO uploads. Can tell a lot of effort goes into these videos, so thank you!
Great video! I always look forward to your videos to learn a new exercise. Thanks for what you do.
My pleasure, glad you are enjoying them!
We really appreciate it. Your content is so informative and easy to understand. It’s greatly appreciated.
Mini squad core twists are great to add as well
no words to describe how much i love your videos
on another note i would love a video on pull ups and variations
Great animations!!
Thank you, glad your enjoying them!
Mover's Odyssey: Where true, elite athleticism begins!
It all starts in the core!!
💯🔥
Thank you very much ! Great video, again !💪
For bodyweight windmills, push your straight leg and hip against a wall and try to push it over while you move through the exercise. I hate ab crunch soreness but love the soreness I have with side ab stuff. Also just the first couple of steps of the TGU is a nice one for side abs. Nice vid, never seen your stuff before. Subbed.
And another great video !! windmill will definitely be added to my mobility training day.
The windmill, get up, and snatch are my favorite kettlebell exercises.
Those are great. I like the single arm clean and press with an additional single leg squat, tricep press and bicep curl. It’s a nice lil full body flow rep.
Excellent work, my friend. Well done.
Video is well put together and the narration is great!
Solid info. Very detailed and informative. Thanks for sharing. I’ll be incorporating this into my training right away.
Awesome! This is what i was looking for just yesterday
Thank you for these insights as always
Superb work MO! 👏
Those animations are beautiful
Thank you, glad you enjoying them!
Thanks. Will definitely give these a go. 👍
Tried these at the gym today. I like them - though I'm not sure how the windmills strengthen the upper and lower abs. I'll have my grab my trainer the next time I see him to watch and make sure I'm doing them correctly. I've been doing the sprinting exercises you mentioned a few months ago and it has done so much for my cardio. Thanks a bunch!
Thank you!
I need to see an actual person to demonstrate all the movements
Watch @SquatUniversity
This video gave me motivation to train idk why
Your drawings!!!!! Lovely...
Whats the style name?
Thank you for this video
Wow! Great video, fair play👍
Thanks for sharing 🙏🏾
i really like your videos! you should post more often🙂.
Great work and info on these videos, thank you
Glad your enjoying them, thanks for the comment!
First video of yours i've ever seen. incredibly well done.Good exercise selection and descriptions. Thank you!
Glad you enjoyed it, Welcome to the channel!
Yes! New video🎉
brilliant video
Another Amazing Video!!!
What a great video!!!!!
You're literally the first person whose video I didn't instantly dislike when I heard them say LSS. Great video, thank you! Also, like others have mentioned before, the drawings are excellent!
The old books( best books) all used this style of drawings.
The old books( best books) all used this style of drawings.
Thanks!
absolutely right on
my first kettlebell at 16 kg... i NEED the windmill.
windmill plus swings? superhero.
thanks, great content, will try the windmill.
Great drawings!
Thank you!
Your content is so extensive
Another amazing video brother. I've been doin windmills past few weeks and seen great results. a it's like yoga and strength all in on. Also if the weather is good I try to walk out my back garden with a 70kg sandbag on my shoulder swapping sides when gassing out.
I LOVE the windmill.
Sadly, I lost the ability to do the exercise some years ago due to extensive arthritis in my right hip. I got an artificial hip 2,5 years ago, and now I feel fit to re-enter the windmill into my training program.
At my peak, I could perform the exercise with a 40 kg/88 lbs KB.... I guess, I will have to start from scratch ie. 8 kg.... Still looking forward to it, though.
THANK you for this inspiring video 👍👍👍
When doing weighted carries, I’d also stationary carries in front of the mirror still do wonders if you don’t have much space. Use a slower tempo, and raise your knees a bit higher and you’ll feel every rep as well as lower your risk of injury as you can see your form
I loved this thumbnail so much i used it as a reference for a thicc boi character I'm designing 😂 Great drawing 👍
Helpful sir.
Instead of the windmill, i would pick a one arm clean and press with dumbell or kb. Best to keep things simple. Keep up the great videos.
Thats going to get it's own video at some point in the near future, or maybe get paired with the KB snatch. I love these movements, probably my favorite kb exercises.
@@moversodyssey Good idea. Works out literally every muscle, in coordination, all at once. Who needs a gym membership. I like to focus on balancing and stabilization exercises in my workouts as well.
good shit! Thank you kindly 😊
Can you do a video on how to increase jump power?
This video is awesome inspires me to do a core workout and learn to draw 😅😂❤ thanks for sharing
Glad you enjoyed it!
Hi, can you please make a video of mobility , stability and speed . You make great videos and they are well presented . Thank you.
2nd one is devious
Good video
need the ultimate knee strenght guide
Man, these illustrations are SO good! Also is that page turn sample from Baldurs gate games?
The grizzly man is just Kettlebell god.
I've been using/training kbs and maces for 12 years. Carries are 100% slept on. Let's colab!
Great video! Windmills are good. Turkish getups are better (and include a windmill component).
Do a video about sit ups
Real pro spirit knowledge skils and respect approach, give a honest result
Best wishes
Thank you, I'm glad your enjoying the content.
Hi can you make a video about ruckmarches? I do them everyday!
Excellent! I bought a poster :)
Thank you for your support, hope you enjoy the poster!
I very weak core and also i want to learn more training at home. Thank you for the information.
Your welcome, glad your enjoying the information!
Excellent anatomy figures tbh 😯
Glad you like them!
@@moversodyssey can you do video about body decomposition full video
Just started doing the windmills. It's good stuff.
The groceries I’m dead
That human skeleton hydra drawing is fuckin horrifying.
I love ur videos bro
Can u make one to align posture plz
Can you make a video about general mobility and flexibility
This is why I wanna do strongman
Double windmill badass
never seen any of these videos from this group before but damn im impressed af with the animations. are these something yall came up with on your own or did yall find these somewhere else?
This is a one man show. He's a movement expert, massage therapist and artist. He does it all on his own! He's the goat 🐐
@@Dragonfly3111 I can dig it
What is the fundamental difference between a dumbbell and a kettlebell? Are they not the same? Or is it something special with kettlebells? Would like to know
It's the load distribution. I mostly notice the difference in ballistic movements and overhead movements. The kettlebell weight sits behind the wrist and draws the shoulder back into the shoulder socket, stretching out the front of the shoulder as you lift. I love it.
A dumbbell is 2 weights with a bar in between, a kettle bell is a single weight with a handle on it
The best way to strenghten the core is to train striking fighting styles: Western boxing, kickboxing, thai boxing etc. Literally all the strikes, kicks and other moves require rotation coming out of the core.
Can you name some recommended core exercise?
If you read the comment, you might notice that he just listed a bunch of methods to exercise your core.
Actually farmers carry is the BEST core exercise
@moversodyssey can you make video about neck traning
Take a look at Aunkai martial art for better biomechanics and xing yi on tendon elasticity and tension to use arms like a rubberband or bow and arrow
I read "Brick House CORE" to be some music core genre like Bardcore or Electricore and MetalCore.
I thought, "oh cool, get built like a brick shithouse with brickhouseCore".
Then came the talking..
Gave the Video a thumbs up nevertheless.
Love the poster! Do you sell a laminated version?
Unfortunately no, but I'll look into it with my print provider and see if that's something they would do.
You said in the video there's a link for the poster/chart of exercises.
I can't see it ?!?
Nice videos always enjoy them.
It's in the description box below the video!
I'd like to mention Superman Hold if that's ok 😅
These exercises aren't bad but they really neglect a lot of the core atleast in terms of providing a decent stimulus. glutes, lower back, hip flexors and abs don't really get much from either of these movements as they are limited by the obliques. better off addressing the main functions of the core systematically- some great choices for anterior core- leg raises, ab wheel rollouts, dragon flags, weighted planks, Posterior- RDLs, glut ham raises, chinese planks, Lateral - side planks, 1 sided carries. Rotational- Pallof presses& holds, rotational med ball throws
I believe he noted this for really weak core. It would give the building block function. Otherwise there are many other solutions.
It would be nice to also see an actual person doing these movements. Great information here, but there's no way I can do the windmill with a 35lb KB. I'll have to start with the unweighted version.
Lots of other places to watch someone do it. It pairs up great with his videos
Farmer/waiter walk, kings.
Or sand bag, punching bag carry.
@moversodyssey do you have plans for a calisthenics poster? Great content, btw.
Sandbags and Mace would also be good posters. But I'm sure you're limited on time. Just some thoughts.
Yes, actually I have a calisthenics book that's been half finished for about a year. Lol. Just got so busy on other projects I haven't revisited it yet. I may just abridge everything I have and crank out an online program and poster.
Also, I would love to make a sandbag and mace poster. I'm sure I'll get around to it before too long. Probably going to do a few more martial arts and maybe a parkour poster as well. Thankyou for the suggestion!
with the farmer carry can do the the regular one with two kettle bells instead of one if not do you need to switch sides with single arm farmers carry
You can do it with a kettlbell on both sides and it's still a great workout and strength builder. Doing it on one side at a time just emphasizes the core because the core has to laterally stabilize the spine. You could also get the best of both worlds in a lot of ways by holding a kettlebell in a racked position on one side and a suitcase position on the other side. It allows you to get the higher weight of two kettlebells and still have some off set load for the core because of the different kettlebell positions. You'll just have to do a set, then switch the grips on each side and do another.
Hi. Can you do a video showing rings workout for beginners? I recently got a set and would like to incorporate them with kettlebell workouts
I've got an old video that may just fit what your asking for, check it out and let me know.
czcams.com/video/I1VmxZRHGOI/video.html
@@moversodysseythanks I’ll check it out