Combining kettlebells and clubs with conventional lifting - overview
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- čas přidán 5. 01. 2022
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I've been waiting on this video for 2 years. Thanks.
I love this, I started going back to the gym doing a Strong Lifts 5x5 and I didn't wan't to give up the gains (technique) with my kettlebells. I'm glad there is still a role for them in my progress. Thank you Mark.
such a great idea for a video. Can't wait to hear more from this kind of combination!
I have been making fantastic progress using kettlebells (TGU, snatch, swings, press and goblet squats, as the core of my program with deadlifts and bench every 3-5 days. I feel great and stronger than I’ve been I years. The KB work corrected decades of injuries and imbalances.
Great content, I've loved it the way you've explained the reasons along with the clarifying chart.
I've been waiting for this vid or some breakdown on this for a long time. Thanks Mark
Been waiting for this.
I agree that those movements as warm ups translate to improved performance in other lifts. I personally love to use the clubbell, kettlebell, or mace shield casts especially before ring dips or ring push ups.
Great video Mark! Thank you.
Great video!
TGU is the perfect complement and has improved my barbell bench press quite a bit. Not only ”light warmup TGU” for shoulder mobility and strength but also heavy TGU’s to learn how to accumulate power from the WHOLE body and then concentrate it through the lift.
If a were to pick one and only one excersice (god forbid) to do the rest of my life it would be TGU. Or maybe TGD…
This was exactly what i needed. I will try out the Tactical Barbell concept and now i have a way to incorporated club-work. Or i have skill/Recovery days. Awesome content
Love this video!
I follow a westside style lifting split, which generically is
Sunday: Speed Benchpress
Monday: Max Effort Squat or Deadlift
Wednesday: Max Effort Press of some type
Friday: Speed Squat
In the original plan, most of the lifts (after the main lift) center around improving the main lift or building muscle.
What I did was roughly halve the secondary reps/sets on Monday and finish up with heavy mace week 1, two hand club week 2. I vary from 1-5 reps per set.
Wednesday I warmup with a light club, about 5-10 mins. Then bench or dip to a 3 or 1rm attempt. I go into heavy single arm club swings to replace trap/bicep work, and then do bodybuilding stuff for triceps.
Friday I do sets of 2 reps with a box squat, single deadlifts for speed, and then 1rm shrug and pullups. Follow that up with 2hand kbell swings and then cleans.
Sunday I warmup with a light club, do speed bench, and then a ton of bicep/tricep work.
Because the main lift switches each week, it automatically provides variance in my club and mace lifts. After a few weeks, I can increase either the reps, sets, or weight on the clubs and mace.
Also I play racket sports on Tuesday and do Indian clubs/mini mace swings as prep for that.
When I get too beat up from the heavy lifting, I can effectively deload my body by doing just swings every so often, and its easy to set rep or time records because I'm not tired from the main lift.
For me, doing the swings last requires no warmup time, its different enough from the main lift to feel fresh, and it immediately provides relief from the joint pressure placed on my body after lifting.
Awesome
Right on the money. You just smashed the the nail. Riveted it. That’s what I am talking about. Big up
👌🏾
Thanks
Thanks, Mark. This video is beneficial and conveniently timed. If you have more to add on this subject, I would be very interested in those videos.
This is great thanks so much Mark
Bob you’re alive!
MARK - Love all the knowledge and information you share with us. I have learned a lot from you. Can you do a video on proper walking mechanics and exercises for deconditioned individuals from lots of sitting?
I keep coming back to this video when I find myself at a cross roads from trying to do too many things at the same time. Thank you!
👍
Lately, before my workout. I do kettlebell giggling with 20 lbs. 3 sets of 3 minutes with 30 seconds 15 rest. It really gets you warmed up.
👊🏾
I really enjoy your content. I bought steel clubs 15 -25-35 lbs Right arm doing 25 lb for 1arm inside/outside circle & shield cast. My left is weaker so shield cast can only use 15 lb. Feels amazing
My current program is a five day a week:
Mon - heavy sled and loaded carries
Tues - off
Wed - kettlebells (light press, swing, row on volume cycles) and clubs (heavy circles and shield cast on volume cycles)
Thurs - heavy sled and loaded carries
Fri - kettlebells (heavy swings and press adding reps) and clubs (light circles and shield cast on volume cycles)
Sat - off
Sun - heavy barbell lifts (squats, over head press, and deadlifts adding weight each week)
I feel like this gives me the best of what all three have to offer and I really cant think of anything lacking in this program but I am open to suggestions.
That’s pretty rad
Hey Patrick, can you give me an example of loaded carries? For example are you doing things like, "Farmers Carries?" Thanks in advance.
@@SimpleHumman farmers walks (kettlebell), suit case carry (kettlebell), bear hug carry (I use a sandbag for this), waiter walks (kettlebell), and when I want to go really heavy I will load up a trap bar and use that. I do a different carry every training session so I might vary the load, distance, or type of carry I do.
Great stuff, sir! I’m using this template to help design my own! Thank you!
Just plugged this into my daily routine.
Great video as always!
Mark, could you make a similar video on how to integrate/combine C+P + KB Sq. with pull ups?
Thanks!
I usually got 2 days of KBs and Maces/Clubs and a 3rd day of "conventional" lifting. Can't never replace KBs.
First off, thank you, Mark, the knowledge you have shared has changed me. It has changed my outlook on fitness; I know how to pick good coaches and build Tetris fitness programs that adapt to life. This is the program I'm going to run soon. Currently, I have taken a break from KB and Clubs. To focus on Starting Strength novice program (barbells), I have a coach. I plan on mixing clubs, kettlebells, and some hydro core in soon. Just for the sake of knowing if I'm doing a new movement right or wrong, I'm isolating my training for two to three months to their program. Great video as always!
Keep in a bit of club work for sure
Sounds like you are doing it all right
I will work my clubs back in on Wednesday when my schedule rests.
I've been incorporating everything I've learnt from Mark for the last 2 years into traditional gym training. You can use the kb bits as part of conditioning or I tend to use them as part of the warm up or finisher. I now do club and Mace on my days off from the gym. It is possible to incorporate all this together, you have to use your brain though. Marcus Filly has good programmes that include all the sexy gym stuff and loads of kb bits
Awesome Skill days on off-days. Power to you
Love the idea of tgu as a bench workout. I found kb work as the best powerlifting warm up a while ago. Between the leg figure 8 is one of my faves on deadlift day along with swings
That was a "keep it all" approach!
I won't use the kettlebells.
Clubs are going to be my favorite tools now.
But I do barbell for leg training and overhead press.
My upper body "conventional" training is push and pull exercises in gymnastic rings. That feels so much better than weights!
The "BJJ situp" you did a while back is an even better warmup for bench I'm finding.
I agree
Mark, could you do a similar video on combining kb/clubs with training for a half or full marathon?
Mark, can you do one of your old school musing videos on training in the elements? Since you left LA you’ve been in the mountains or this farm, lots of heat and cold environments. I’d like to hear you ramble about pros and cons of training outdoors in these environments. Or maybe it just sucks and it’s out of necessity.
I use mace to warm for 5min then 5min of bands. I use only kb to train main lifts and accessories. I will look to add clubs in somewhere, really stopped clubs for some unknown reason.
Mark first of all thanks for all the great information.
I've been doing the double KB nerd math for clean and press as well as squats. My three weights are 16, 20, and 24k. I have been doing this for about 6 weeks. I also incorporate your mill squat program using a 25 lb club.
I recently tested the 4 big conventional lifts OHP, DL, Squat, Bench. Thanks to you and your great programming every one of the 4 big lifts is bigger. I have also put on about 3lb of muscle and dropped body fat 2%. With proper programming and diet you can get the proper stress response and recover. The added benefit of looking better naked becomes the free prize you get.
Also I am less creaky, move better and my posture has noticeably improved.
Thanks for everything you have done for me.
Glad to be of assistance. A healthier / stronger world is a better world.
@@MarkWildman whats considered light weight for the clubs, mace and kettlebells pertaining to this video?
Great video! I've been trying to figure out what first video of yours to share with people when they ask about clubs / why kettlebells are great. You're first introduction videos of yourself, clubs & kettlebells done a few years ago are great but maybe another could come down the line? Especially with the programs coming out, all this information about movement patterns, tool use, core firing, programming with learning repetition and from a deconditioned state, briefly summarized with a couple exercises demonstrated in the same video targeted to someone who hasn't seen any of your videos before would be wonderful! I know it sounds like a lot but you're remarkably concise I think it would help everything click for potential new viewers. Personally the hydrocore series got all the movements to click for me visually and then I went down the nerd math playlist rabbit hole. Cheers!
This is a good idea. I’ll work on this once I can find a camera person
good
This guy is very smart
So much solid advice on one channel. Miss swimming for prehab, and now my shoulder is punishing me for it.
Pool access has been extraordinarily limited these last 2 years.
I hope to get back in a pool soon.
Here is to the benefits of swimming. A long while back when you mentioned that one benefits of club work is that it opens up your joints, this immediately made me think of swimming. I think specialists like to say that the human body is designed to crawl, walk, run, climb, and throw. I think we also evolved to swim. That humans have been splashing across the English Channel for over one hundred years now is testament to this.
I have been waiting for this one.
I run a club/mill A program
Clean/press/squat kettlebell B program
Deadlift/clean and press/back squat/row/chest press barbell C program
I had to adapt to barbells as I wasn't progressing the way I wanted with purely strength/endurance training with only bells/clubs.
After coming back to the barbell after 24 months of mostly kettlebell/club training, my body awareness and general body balance is the greatest it has ever been.
I've been trying some ring work instead of barbells -- rows, pushup, 'support hold'. how would you integrate those ring exercises with your medium complexity strong-and-fit kettlebell and clubbell programs? And thanks for all your content!
Similar to me. I use rings, but my main focus is bodyweight strength for upper body (planche, handstand push-ups, front lever and pull ups)
If the complexity/strength requirement is lower than the KB part, treat it like an accessory and do it after. If you do ring muscle up, those are much harder than KB exercices so before.
@@xGaviJax @Mike C, thanks. Now I add about 10 or 15 minutes at the end of the clubbell program with rings/bodyweight, since the clubbell program takes 20 minutes so I have a bit of gas left. The kettle bell program is 24 minutes, so it's harder to do something after, and I treat it like a leg day
I think the spirit of the original question was a bit lost here. It was really about interference in recovery from heavy lifting. Here’s my take (FWIW)…
Which kettlebell exercises won’t interfere with recovery from heavy barbell training on the classic compound lifts (deadlift, squat, press, bench press)? Are there kettlebell exercises that offer complementary benefit?
I recommend the Holy Trinity of swings, get ups, and carries (especially suitcase carries). Swings are better for conditioning than running in terms of interference with heavy squats and deadlifts. They are good warm ups for heavy barbell work and good for active recovery. Get ups strengthen overall stability without being too taxing and really complement barbell press work with out-of-plane strength conditioning. Finally, carries are something you can do with dumbbells also if you have them, but the fatter handle of a kettlebell makes it slightly better for grip work. All three of these exercises are good for cross-body stability also, which is something that barbell training doesn’t really provide.
If you like Olympic lifts (clean and jerk, snatch) then the kettlebell clean and press and the kettlebell snatch become alternates you can weave into your program. The reason to switch them in and out occasionally over the barbell lifts would be to have a one-hand exercise that still supports power development while also supporting cross-body stability.
The question you always have to answer with an exercise when thinking about how to fit it into your program is - what do I want this to do for me in terms driving new fitness adaptations? You can train for endurance, strength, strength endurance, mobility, stability, speed, power (explosiveness), athletic coordination, and probably a bunch of other things. Generally, the barbell is the best overall tool for pure strength adaptations, and kettlebells really excel for complementary conditioning and strength endurance, with the potential to be a good tool for training power.
Mark - fantastic channel. Truly loaded with highly valuable content. What is your opinion on certifications for trainers. If positive, which would you recommend for KB’s , Clubs and Big 3’s? Have you considered your own Wildman Cert? If so, when is it coming out? Thank you!
I’d love to do a Wildman cert. it’s in the works. But coofid has made in person training…. “Challenging”…. And I’d like to do it in person but I’m considering mostly online, with a short in person phase.
@@MarkWildman sign me up
Great video! Any chance of a video on Dragon flags? Progression/regression!!
Thanks Mark
The Chinese pole circus move??
@MarkWildman whats considered light weight for the clubs, mace and kettlebells, pertaining to this video?
If I have access to a barbell w weights plus pull-up bar, what would be the most bang-for-the-buck exercises to add to my routine (in addition to club and KB work)? Would you swap out any KB move for one with barbell or keep all KB/Club moves regardless?
Mark, in that same "prehab" idea, what are you thoughts on things like club flag position (shoulder external rotation from order position). It's something I've seen Summer Huntington do in some videos and as I've got pretty limited motion in that position have been using that in my club warm-up, but was curious on your thoughts on that position and others to improve that external rotation. Thx!
It’s a great position. I organize info a bit different from summer but she’s absolutely full of really good ideas
What makes the snatch the least important one?🤔
10-2 on maces? what's that exercice ?
I tried to do Starting Strength but found I don’t really have good form for the movements. I instead am in the middle of one of your volume cycles for overweight/untrained people. I actually feel better and more agile. I’m hoping as time goes on I can make my way back to barbell training but after watching your channel for a year or two, you have me considering club and mace training. Quick question after a long comment: best way to incorporate sled training into these systems?
Twice a week. It’s hard to define a max on sled because there are so many variables
Ok. I watched some diamond diggers use a t handle shovel in Africa. What amazes me is how they throw the scoop of mud by sstepping and swinging forward then raise the handle quickly to release the mud on trajectory. You should build a shovel workout.
That’s a fun idea
I’ll put this on the list
Mark, by the way. I just received my Gymnastics Forza. Am ready for your tutorial.
🤙🏾
It’s gonna be a bit, I have no idea how to structure it yet. Need a few months to structure the idea
@@MarkWildman no problem bro. In the meantime I’ll work on my Iron Cross and the Planche. Thanks
I might do a swing in a staggered stance. and it doesn't even matter if I'm doing it's the lipateral or contralateral Load i find myself shifting between which leg I put weight on. Sometimes I'm putting it on the front leg and sometimes I'm putting it on the back leg. Is this right or is there only one way I guess
Exploring each individual movement is how you will attain mastery of the basics. You are doing fine
@@MarkWildman thank you. I just got another new move. It's a slightly staggered stance snatch Contralateral. And at the top of the move I kick up&out the contralateral leg to the back of my body.
@@MarkWildman now I'm switching between both legs for each rap
@@MarkWildman I have this weird 20 pound kettlebell. It is just like a normal plastic cheap kettlebell however it is filled in the inside with water it is non-refillable.
However when I do my Swings I can feel it shifting around
Hey master or anyone else. Can we do you clubbell program also one armed? Ican we add one arm as the next progression instead of upping the weight? Thanks
yes you can. its just way harder. usually athletes run the 2h program and stack up weight, and run a separate focused single arm program. but with the current difficulty that people are having getting more weight, running a 2 handed program single hand is a fine idea.
@@MarkWildman thanks master i just crashed my head with the one handed shield cast and wanted to know if it's at least correct to try it . thank you!
Regarding with the club training, is the inside/outside pendulum, 180 turn pull over, and the swipe not important to train for?
They are very important
@@MarkWildman ok. It's just you didn't mention it. So, I just thought what you had on the board is all you need for club training
Awesome. I have been doing Crossfit style (concurrent training... GPP with more intelligent programming) training and doing kettlebells along with this. I've been watching your videos for some time and looking more at asymmetric loading and clubs to add to this. I have some experience with kettlebells but just starting clubs (after watching your videos). @Mark Wildman...I'd love Adex adjustable clubs and will definitely get some) but due to finances may need to start with Onnit clubs. It seems most of the initial work is unilateral but I can afford pairs at the lighter weights. Despite being male I understand getting neural patterns down with light weights before increasing. Would a pair of 10lb. clubs from Onnit be a reasonable place to start?
Start with a single 15
Seeing as "THE" Bob Dole just passed, it would be really weird if you got a message from him.
Mark, can you make a video on how you should change your program when doing kettlebells for muscle gain/hypertrophy ? I haven't been able to find a video in the channel which goes into detail on this topic.
Why is the snatch the least important?
Clean and press gets you most of the same movement patterns, plus an overhead press which the snatch is lacking.
Correct
Ok. That makes sense, but I do enjoy the snatch
So Mark, it sounds like you don't think the conventional barbell lifting really helps with anything except Aesthetics and we are better off focusing on club and kettlebell?
It’s obviously helps with straight line strength. I think it’s expensive and takes up space most people dont have. I think kettlebells and clubs are cheap and insanely useful. Let me put it this way. Clubs and maces have been carved into stone art for thousands of years.
@@MarkWildman I really appreciate the reply. Because of you, I have switched my focus to kettlebell and club for my workouts as of 3 weeks ago. I really like it so far. I want to see what this can do for me first hand. I did the barbell stuff for a long time and didn't find it transferred that well to stuff I did outside the gym. Hoping for better results with this and it seems promising. Thank you for the great content and coaching ideas.
Just one idea why and when Barbell can contribute to something more than aesthetics: Against muscle loss due to age. If we get older we don’t recover so well from high volume AND need more stimulus per rep to build/maintain muscles. Read „The Barbell Subscription“ for thoughts on this. But I would definitely leave the CB/KB/Mace in my program for everything else said here.
So, if you don't need to look sexy and you want to maximize your real world movement patterns, throw conventional lifting out with the babies bath water!
First :)