Simple (But Effective) Full Body Kettlebell Exercises for Super Fast Results
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- čas přidán 15. 07. 2024
- Hi, meatheads! In this video, Coach MANdler takes you through a killer full-body kettlebell workout that builds strength, size, and muscles through heavyweights for faster results. To get more from your body, you have to be willing to ask more from your body. Lifting heavy weights increase muscle gain. The more muscle you have, the faster your metabolism is. So get out there and challenge your body!
~The Workout~
0:00 - Why you should lift heavyweights?
2:00 - Offset Clean & Overhead Press to Rack Squat (3 reps/side)
3:05 - Goblet Clean & Reverse Lunge (1 rep x 3 rounds)
3:11 - Double Hand Swing (5 - 3 - 1 reps)
3:44 - Deadlift (10 reps)
[Perform 3 Total Rounds - Rest 2-3 Minutes b/w Rounds]
**Weight Used During Workout: 97 lb. Kettlebell**
If you’re a busy dude over 30, you need a different approach to burning fat and reviving your anabolic hormones to look good, feel good, and f... good as you age. That’s why I upload new videos every Monday, Wednesday, and Friday on this fitness channel to give you kettlebell beginner and advanced workout videos, including kettlebell fat loss routine, kettlebell training for strength, kettlebell HIIT workouts, etc. I will also share helpful tips and routines that you can do at home or in the gym using dumbbells, barbells, bands, body weight, and other strongman implements. These are designed to achieve maximum muscle development, burn fat for hours, increase core strength and ultimately help you move more explosively WITHOUT experiencing aches and pains from inflammation and overtraining. Best of all, these workouts typically only take 10 minutes or less, so you can get fast & dramatic results that help you look good naked and perform like a BEAST...without dedicating your life to fitness. Follow my videos if you want to look good, feel good, and f... good in under 10 mins a day.
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Coach MANdler (Chandler Marchman)
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*By functional I mean you can comfortably swing or carry it **bestgym.equipment** around as one would expect of a kettlebell weight. By versatile I mean the protective coating does not prevent attaching magnetic micro-plates to increase the weight, so, for example, a 35 pound kettlebell can be increased by up to 5 pounds in weight or possibly a bit more by attaching magnetic micro-plates.*
Hell yeah! One thing I’ve noticed; with lighter weights and high reps, I get winded. With heavy weights, I get winded....but I also get TIRED later in the day. Like sleepy-tired. That’s how I know I put in big work!
Yea, you'll sleep GOOD after a heavy training day...
Love your workouts. Have had MS for close to 20 years. On the books, I’m paralyzed, but between this type of training and 6 black belts in various disciplines, I’m 52 and still going. Discovered your workouts on here. Do them religiously. Can’t tell you how much benefit I get from your routines. Thank you.
From what my wife (a physician) tells me, treatment for MS in the past 10 years has improved greatly! So happy to hear that you're kicking its ass instead of the other way around. Please keep me posted with your results. In the meantime I'll make sure that you're loaded up with plenty of actionable content that helps you get to where you want to be!
As someone who also has MS, and fought back from paralysis to heavy KB training, I can agree completely. Hope you're still killing it!
" BuT yOU cAN'T bUilD mUsCle With KeTtlebElls !"
Get to da choppa! Added this to my next week's training schedule. This week is booked with your other ladder workouts!
Been hitting these workouts in the gym every time you release a vid! Can’t wait to try this one thanks again mate. 🤘🏻
omg...this one is to be done tomorrow. Thanks, coach, love the wildness of your workouts!!!
Thanks for the videos I literally just did this for 30 minutes nonstop. Instead of sitting in my big rig truck, I choose to spend my free time doing kettle bell workouts keep posting videos and I’ll keep watching thanks again!
Hell yea, Vinnie! You drive an 18 wheeler? I've actually got a pretty decent amount of clients who are drivers...All of them are 100% sold on kettlebells and dumbbells as tools they can take with them on the road to keep them feeling good and fitness goals on track...
Still swinging from the rig?
Right on man when I hauled grain I had a kettlebell in the truck I'd do some workouts every evening
Blunt and to the point ... thanks professor meat head!!
You're welcome, brother!
Awesome pep talk, Coach! I agree ... add the weight ... even if you get 1-2 reps done ... advance that to 3-4 reps the next time you to that routine. Our bodies can do much more than what our mind allows ... just go for it! (Thanks, Coach!)
Keep the 97lb kettlebell workouts coming brother! Mine just arrived yesterday
Your workouts are always awesome, but how is no-one in the comments ever talking about the insanely amazeballs music??? Rocks every time!!!
Awesome advice. Thanks coach.
You're quite welcome!
Awesome!! Thank you coach 👍😎💪
You're welcome, Jose!
You always learn something valuable from Chandler and you get results.
Try to teach simple and fundamental aspects of training with each video...
Great workout, thanks for the vid! Will try some of this with my new 71lb KB.
Seriously awesome!!! Going to try this with my 32kg tbh it’s taking some getting used to.
I nearly died doing this with a 24KG 🥵🥵
This really made me push myself and dig deep. Those offset squats is what made me realize my torso is weaker than I thought. Thank you for the workout!
Perfect workout for father's day. My legs are burning thanks to you sir. Another great workout
You're welcome, Mario!
Still here Chandler , i love your workouts man.
That's a HUGE kettlebell Coach. Great timing I just started challenging myself with the 22.5 kg (50lb.) bell yesterday.
Hell yea! In no time at all that 50 lb. bell is gonna feel like a feather!!!
@@CoachMANdler One question about your arm swing. I saw a supposed Russian guy on Amazon Video doing Kettle Bell and he did a full squat with the arm swing. Is there a good reason not to do a full squat? Is it too much stress on the lower back?
@@CoachMANdler how do we build masa with a heavy sand bag with limited space
Great video Brother...Keep it coming
You know I will!
Great help thanks
of course!
Beast, great video!
Glad you enjoyed it, Michiel!
Subbed. Love KB’s! Go heavy is what I have learned since the 80’s.
Welcome, brother!
I'am french and I. Like your channel.
You are very strong 💪
I love your shirt 😂
Big like for this vidéo 👍
Glad you dig our content brother!
Good God man that looks bloody tough
Did this after a lighter weight Tabata. Bro. 💪
Needed that motivational speech to lift heavy and go harder. Doing this workout tonight.
Hell yea, brother!
@@CoachMANdler Thanks man. Workout was lovely brutal. Bring on more. 💯💯💯
Trying this one next week.
Could be get some more of these heavy workouts please?
Thank you
You probably did piss yourself but you are so hard core you carried on👊👊. Love your training ethic and routines. Second to none!!!
Love that shirt!
Glad you dig the shirt, brother! My wife keeps me swagged up!!
97 lb kettlebell... what a weight. I have 70 lb kettlebell and it's really heavy and tough. So big respect!
thanks Lukas!
Love the intensity. Thanks for making these videos. I'm still working on my clean and snatch forms so as not to wreck my wrists and elbows. I'm stuck with lighter weights for those until my form improves, but go heavy with my two-hand exercises: goblet squats, two-hand swings and deadlifts. It's annoying to switch weights out during a workout, but what can you do?
Keep putting in the work. More reps will lead to more comfort with the fundamentals...
Although seems taugh but really feeling good and result oriented.
Glad you enjoyed it, Salman!
That's a good point. I think I'll pick up a heavier one this weekend to intensify my workout
Hell yea!
@@CoachMANdler dude I've lost almost 30 pounds in the last 3 months. I'm down to 237lbs with your workouts
You are a beast
Trying to be one!
Nice! I used a 65lb kb for the press and squat and an 88lb for the rest. Killer and quick.
Love it! Nothing beats throwing the heavy iron around, am I right?!
Gonna give this a go in the gym later! Awesome name btw jacked Paul Rudd!
Never heard that one! Now that you mention it though I can definitely see it. Hope you enjoy the workout!
Coach had me when I saw the t-shirt
Love this coach. Swinging around a 100 lb kettlebell with one hand like its a doll. I was hesitant to order a 97 lb bell as right now I can only do lower body movements with it but now I will. It will be the "aspirational bell" that will keep me focused.
Hell yea man! LOVE IT!!!
Marchman the Muscleman!!! 👍💪💪💪
Trying to be!
Best coach on CZcams for sure!!! I said this before - I don't follow 100% everything in the videos, but I am incorporating valuable stuff from you! Any chance you will post a Kettlebell workout designed specifically for grapples? I do BJJ and I think training with Kettlebells has greatly helped me out, but I am curios what you would consider a perfect workout routine for this sport.
That's the key. Take what fits your specific goals and run with it!
As for BJJ workouts, it really depends on what your particular weaknesses are..
I just did this at 62 lbs. Only got through 2 rounds. It crushed me.
This one was hard wow. I use 40lb and it's hard. Yes I am weak but getting stronger
First 2 minutes.... TESTIFY!
Couldn't agree with you more. "It'll hurt my back" "it's bad for your knees" "I don't want to bulk up"..... How many time have we all heard those excuses.
Again, thanks coach! Keep them vids coming
You keep coming back and keep putting in the work, and I'll do the same!
Great content as always now with improved rep/round announcement awesome coach exactly the content I prefer: strong and fast
Yessir!
Coach is the yoda of kettlebells 💪 btw I’ve always believed in training heavy. I train for mental health, strength and power. Eat big, train heavy, rest often. Awesome video as always
HAHAHA!!! I'll take that complement!
💕
Glad you enjoyed it, brother!
I have two 62pd kettleballs, they will humble your ass real quick. Def need the next step up in size. Thanks for the advice coach
You're welcome, Sherm!
Sorry Coach Mandler, i only had a 71lb bell at my disposal (i'm secretly happy about that) but the TUT was killer. Rounded it off with your double KB thruster/pull up finisher just for good measure.
Awesome as usual coach! The text during the first exercise said strict press but the exercise looked like a push press since you dipped your knees. Am I losing my mind? Thanks!
I think you're right
It's a push press. Was an editing error.
“I didn’t piss myself.”
Please, someone help me off the floor. I’ve fallen and I can’t get up.
You win, Mandler. Tomorrow’s workout is four sets, three reps with the seventy-pounder. I’ll let ya know how that goes.
What a shock to the system going heavy with Kettlebells ,just doing the forward swings was a bit of a shock as form is king,that will teach both of us arrogant fool that we need to to listen more intently and take note of form. By the way Mr Meathead (formerly known as hubby) sweated like a pig on this workout,came out inspired for more different workouts from Coach Mandler.Thank you.
As always you're quite welcome, maria! Hope you and "Mr. Meathead" are doing well!
Excellent routine! Could use some advice.
ATM my heaviest bell is 60lb, can strict press it 6X per side without going past the "wall". What bell weight would you recommend I purchase next & at what rep count should I begin to go up?
Whatever weight you THINK you should get, go a little heavier. You WLL adapt quickly. My suggestion would be a 40 kg bell. It gives you PLENTY of room to work your way up to getting strict presses done, but you'll still be able to get some decent volume in with push presses and/or jerks...
Брат будь здоров! 🤝✊
Thanks for the support, brother!
👌🏻👍🏻🔥🔥🔥💪🏻🤙🏻
Glad you dig it, Jimmy!
Hey Chandler, I love your kettlebell workouts but I'm having trouble integrating them with my weekly split because they're too shoulder/tricep heavy to do before push/chest day but also very lower body focused so hard to do them around dead/squat day...tho I guess It does say Full body kettlebell workout so idk what I was expecting haha, but then that begs the question of how many times to do it per week/if I follow this kind of workout can I keep chest/deadlift days using like a push/pull/rest/push/pull weekly layout
You can do one round of them as a finisher at the end of each regular workout OR you can do them on your "off days" as a conditioning protocol.
Amazing, how much is your weight? Does gaining weight helping to move alot of weihtght?
A 97 pounder?!! You're a beast, Coach!!
Just one doubt/question/comment though: Isn't that a push-press rather than a strict press that you do as the first movement?
Yes it is. Was a boneheaded editing error.
@@CoachMANdler Ah, whew! A strict press would have killed me :-D
On a more serious note, it'd necessitate using a lighter KB thus suboptimizing gains...
Thanks for clarifying!
I need to.bust out my 48kilo kb...its been staring at me for a bit for awhile 😂
*Is there any equipment to link kettlebells together?* I have 4 bells and want to link them together 2x2 to hold in each hand for farmers walks and rows. Cheers
I was thinking of some hardware store materials like dense chains and wrapping a towel around it as a handle.
Played this at 0.25 speed to see how he cleans and it turned into a great doom album
I finish total tension complex 6 week program with a pair of 16kg. I been doing simple with s 24kg. The swings and the TGU. You mention that this should be done no more than 2 times a week. Is it possible that I will see results doing this, let say, Mondays and Fridays and do other complex or simple and sinister on Wednesday? Thank you. New subscriber.
Thanks for subscribing, Luis! Enjoy, brother!
This man plays ZERO GAMES
No sense in playing games when your goal is leveling up!
@@CoachMANdler 1000
I see a lot of older guys recommend doing higher reps over heavy weight and low reps. Wouldn't it be more beneficial for guys over 50 years old to do higher reps because of the joints? Thanks for the reply.
Absolutely
Hey, I've pissed, puked (and perhaps shat) myself in the gym while working out- no shame there. That's effort! But yes, it was balls hot and muggy working out this AM in the garage and that was at 0500. I'm about 3.5 hours south of you, Coach, so I feel your pain.
Yea, Florida summer heat & humidity is no joke!
Get to da choppa !!!!
One of his best quotes!
@@CoachMANdler i want to thank you for all the knowledge that I got from your videos.I never had so much progress in such a short period following your tips,advices and your exercise routines.Stay strong,best wishes from a Spartan that lives in Finand
Coach how about some warm up videos?
I've got a few on my channel. have you checked them out?
@@CoachMANdler I will thanks.
Hello Mr Marchman, just a little question: when you are doing the last 10 deadlifts, do your KB touch the ground or not ? I can't tell if it would be cheating to do so.
I set them down then pick them back up. Try not to bounce as this can cause you to lose tension...
I would like to ask Chandler if he could show a modified routine for guys in their late 60's and early 70's
My dad can do this workout (he’s 80) but uses a 10lb. More about the movements and less about the weight. When he was 60 I would bet a 35lb. Do whatever is heavy for you!
How you move is more indicative of how I'd alter your workout than your age...Any injuries or movement issues?
@@CoachMANdler degenerated disc disease and arthritis all over. Also if I do weight training for 2 hours with 70=80 pound cables and 35 pound dumbell, exactly 6 hours post exercise my blood pressure spikes to 180/100, very scary , first you think of heart attack or stroke.
Couldn't do the strict presses on right side @ 24 kg shoulder is jacked. Went back @ the end of the routine and did 11 clean & press @ 14 kg Right shoulder unbroken.
Nicely done!
Welp, looks like I need nothing else!
HAHAHAHA!!! Glad you enjoyed it, brother!
With overhead press, does it matter if it is push or strict?
If it's heavy and you can't strict press it, give a little assistance with your hips. If you CAN strict press, then do that tough..
I’m too lazy for this much intensity
Can you do the same workout with two 97ilb kettlebells? How hard is it?
Single kettlebell is always better. You get a cross body core activation that you don't get with two KB"s. Every rep of every exercise works your core in a way that is only possible when you load single side off center.
Single kettlebell is always better. You get a cross body core activation that you don't get with two KB"s. Every rep of every exercise works your core in a way that is only possible when you load single side off center.
@@jeremiaha5167 true that. I used to squat with 300 something lbs on the barbell backsquat and now Im struggling with my 52 offset front squat 😂
@@henriquehansen314 - Good to know. I noticed the exact same with me. I was wondering if it's normal. It's crazy what difference it makes
How many times should we do this whole circuit if I’m just starting?
3 Rounds...
@@CoachMANdler thank you!
I have only one question for the mustache… if you are shaved off, will the human retain his strength??? Thank you for the workout!
0% strength retention
Nice routine. Is that a 32kg bell?
44 kg kettlebell. Heaviest I've got. Just ordered a bigger one from Kettlebell Kings that I'm pretty pumped about. A 56 kg one! BEAST!!!
@@CoachMANdler Nice!!
@@CoachMANdler Hope to see you using it on your future videos.
@@Andy-fr6nj Can't wait to!
"Insanity is doing the same thing over and over again, but expecting different results" -Einstein
100% agree!
def pissed himself
Time to get that heavier chunk of iron off the floor and into the hands to get me off this plateau
Hells yea!
The 1 thumbs down vote is the toothpick still struggling with the 35 lb kb after 2 months 😝
Wait, isn't that a push press. How is that a strict press ?
Very cool, too bad the biggest kettlebell I have righr now is just 20 kg. The one you have is pretty cool.
Add a band for more tension if that's all you've got access to...
@@CoachMANdler Thank´s I ´ll see if I can get one of those.
Push press
Yea, was an editing error on my end. Is most definitely a push press...
@@CoachMANdler btw, you’re awesome. Thanks for sharing quality content. 💪🏼
@@patrikjarl8650 You're welcome, brother!
Big and beefy.. at least 200 lbs. , i bet ?
I weigh 225 lbs.
Risky.
Lifting heavy? Not if you're properly prepared and pay attention to your form.
wannabe american tough guys. relax. enjoy life.
97lb KB??? GTFO!!!! Chandler the metabolic mad man Marchman!!!
Trying to be!
Why dont you just give us your steroid cycle and where to get steroids and what steroids to take… far more useful.