Table of Contents:
Top 8 Kettlebell Exercises for Beginners | Chandler Marchman
Video taken from the channel: Chandler Marchman
Kettlebell Basic Training Workout For Total Body Sculpting
Video taken from the channel: Ryan Raw
The Six Basic Movements of Kettlebelling
Video taken from the channel: Mark Wildman
Kettlebell Program Design for Beginners Tetris of Training Part 1
Video taken from the channel: Mark Wildman
Beginners Kettlebell Workout | The Body Coach with Technogym Master Trainer
Video taken from the channel: The Body Coach TV
Onnit Kettlebell Basic Instruction for Beginners | Brandon McElroy
Video taken from the channel: Onnit
ULTIMATE FULL BODY KETTLEBELL WORKOUT (Beginners and Advanced)
Video taken from the channel: Obi Vincent
All of this sounds great, but there are some drawbacks such as: Tough for beginners If you’re new to exercise, swinging a kettlebell is not where you want to start. You need to have Requires training and practice The key to kettlebell training is using a heavy weight Heavy enough that you.Kettlebell training can seem complicated. There are a lot of kettlebell exercises to choose from and 100’s of ways of combining the exercises together. Below I have compiled a collection of articles to help get you started and to make sure you don’t make any fundamental errors.
His kettlebell training involves movement in different planes, with both static and dynamic strength, to enhance everyday life. If functional movement is practiced in a controlled environment (workouts), then the movements required for life’s little surprises &.Basic Kettlebell Lifts Kettlebell lifting has seven basic lifts (somebody’s list might be a bit longer or shorter than mine).
There are four basic Ballistic Lifts and three basic Grinding Lifts. BASIC BALLISTIC KETTLEBELL LIFTS.Kettlebell training is dynamic and involves absorption and regeneration of force in an explosive manner. In other words you need to decelerate and accelerate the weight very quickly.
Mix force control with practical and natural movement and you can see why kettlebells are great for strengthening athletes.Nailing the Basics Initially, I stuck to the basics I had learned from what would eventually become the StrongFirst education curriculum. From a practical standpoint, this meant a program built around two key exercises: the swing (two-arm and one-arm variations) and the get-up.10 burpees (on minute 10, 25, 40, 55) 15 bodyweight squats (on minute 15, 30, 45) #. Imagine taking your cardio conditioning to the next level, and burning a TON of extra calories in the process.
Imagine a complete 5-week program to help you do this, that you can BOLT ON to your existing strength routine.The kettlebell is a cast iron or cast steel ball with a handle attached to the top (resembling a cannonball with a handle). It is used to perform many types of exercises, including ballistic exercises that combine cardiovascular, strength and flexibility training.They are also the primary equipment used in the weight lifting sport of kettlebell lifting.
It is an affordable equipment and very effective for any scale of training, from relaxed to dynamic. This article refers to 2 basic types of free weights: Dumbbells & Kettlebells, the 2 more popular items in men and women’s training mainly for muscle rebuilding and ribbing.19.5.2016 Kettlebell training has grown in popularity, but what is it and should you try? Learn the basics, techniques, exercises and how you can get started.Kettlebell Basics.
Learn the Basics of Kettlebell Training from Forest Vance, Certified Kettlebell Instructor.The Basics. Kettlebells are solid cannonball-shaped weights with thick handles attached at the top.
They’re a little different than conventional dumbbells and barbells, but the training principles behind them are the same fatigue your muscles and the muscles will break down and build up bigger and stronger.By burning enough calories with kettlebells, you’ll also lose fat.Through the design of a thick handle, unbalanced center of mass, and compact design, a kettlebell trains the body through a process of stability, resistance, functionality, and versatility. This removes the need for barbells, dumbbells, medicine balls, grip devices, and some cardio equipment.
Anatomy Of A Kettlebell The kettlebell comprises a bell, handle, and “horns.” The bell itself is the round, cannon-ball shaped weight. The handle connects to the kettlebell by sloping downward at each end, called the horns.The benefits of training KB with mobility allows you to have a solid strength and conditioning routine that builds fundamental movement patterns, enhancing the functionality of each set of moves and workout as you progress.
Basic Kettlebell Exercises for Functional Training. Full Mobility Swing; The hip hinge should be trained!
List of related literature:
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| from The Russian Kettlebell Challenge: Xtreme Fitness for Hard Living Comrades | |
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| from Kettlebells For Dummies | |
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| from Advanced Strength and Conditioning: An Evidence-based Approach | |
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| from The Vertue Method: A stronger, fitter, healthier you – in 28 days | |
| |
| from How to Be Well: The 6 Keys to a Happy and Healthy Life | |
| |
| from The Ultimate Diet 2.0 | |
| |
| from The Science of Fitness: Power, Performance, and Endurance |
374 comments
Thanks for watching everyone and heres the Gymshark Link for the Black Friday sale Monday 7pmg GMT https://gym.sh/ObiBirthday… Thank you sooooo much for your support and hope you get some sick training outfits:-) #BREAKTHEMOULD
thanks for the video im applying the workout and i feel great! thanks and keep going!
big hug from sweden
This is such an amazing work out. Left me feeling so good and exhausted!! this really works you like crazy.
Nice video uploaded about kettlebell we joined with u and would like to invite you to join with us thank you
Full into half swing is probably the best kettlebell exercise I’ve done.
Needed some time to master from light to heavy.
Why I don’t see this exercise anywhere else?
Is this 3 different workouts or 3 different routines in 1 workout?
If you are roids free than my compliments.
Even if I train myself 3 h a day I couldnt be so muscled.
Holy, guess who didn’t skip legday! Thanks for the vid, awesome!
I first found you on Team Richey’s channel and I must say you’re videos are my go-to now for workouts when I’m working out at home.
I know very little about weight lifting; how do those swinging motions not fuck up your back?
Hi obi what are you using on you hands to stop them get torn up?
Hey Great video! Very well explained technic which is super important. That is why i subscribed and clicked the bell ��
Today I’m going to show you a kettlebell workout
Workout 1: stretch this oversized rubber band
Can I gain muscle mass with this workout or this is mostly for functionality?
I started today, use to run ultras. Now I am so overweight. Had zero motivation for two years. Started your kettleball excercises today. Simply I loved it. I only skipped planks. Thanks so much.
Hello sir, thanks for the valuable information it’s really helpful.
If you could also suggest some diet program that would be great.
Thank you
Regards
Abhishek Deb
Indian
Can anyone PLEASE tell me the stuff he is wearing to protect the palms of his hands…
It’s so refreshing to see a person with a nice upper and lower body. In other words, he’s evenly big top and bottom!
Perfect homework for quarantine. Thanks for making this Obi.
It’s really hard to follow when you don’t have a que it timer so we know when to start or stop.
Perfect for me at the moment mate Trying to re enlist in army after medical discharge. Gotta start from ground zero again thanks for help. Cheers
Thanks Coach! I love rocking this workout with my trusty kettlebell when Im working from home on a slow day! ISO hold still kicks my ass… getting there though!!
Could you comment here or in a future video if you do your 10 minute sets tabata style? I’ve put together a program based on this, but 10 minutes of, say straight kettlebells swings seems inadvisable, so I did 30-35 seconds on, 30-25 seconds off. What would you say to this?
Need to work on your triceps dude, they waved at us the end of the video�� good simple video with no bs, well done
What’s the best weight to use when you are a beginner. I’m 67 but i’m still in good shape for my age. Thanks for the help. Very good and honest video.
Excellent brother, just what i needed in times of this bull shit covid 19, thanks for the awesome video!
Do you ever use the super heavy bells? Ader has those monster bells that go up to 92kg. They look like a lot of fun.
Obi are you planning on making an eBook for Kettlebells anytime soon? Also, what weight range do you recommend, both for beginners and advance?
I think I disagree with that single arm snatch to overhead. Kettlebell really should not leave the body far infront. For most people it could cause. a shoulder injury. It needs to travel up close to the body. Great video though.
i think 2/3 of the views on this video is just thirsty ass mid 30’s something woman. lol.
Thanks boss, got some kettlebells thankfully, you smashed me. How often per week?
hey there, I am primarily interested in losing weight. Which weight should I start with as a bit advanced trainee of 98 kg? Thanks
Definitely have to try this ome out after doing the 80 rep, 4 exercise one. Thanks Obi
I can honestly go the rest of my life without seeing another ridiculous kettlebell, dumbbell, CrossFit, crushing it video. The next one is more ridiculous than the last one. Most, if not all, just want views and people to pump up they’re already inflated egos.
Did this just now and am definitely feeling this workout, great job and I’m looking for more of your content!
Looks like a tough workout, but some fundamental kettlebell movement errors I’m not a pro but they are easy to spot by any girevoy. Hand positioning on the bell, rack position, release timing, etc.
Fantastic job, man.
Question: I’m a acroyoga teacher and highliner, that means my body have to be rested to take the amount of pressure i put on it. How would you design a program for someone whow already is moving a lot and just want to do maintance of strengh and overall health
Fantastic video and thank you! ‘I’m new to kettlebell training and I want to know if kettlebell training by itself at an advanced level is enough to help you gain muscles or is this something to be used alongside regular weight training in the gym to add variety to your workouts?
Hello! I’m Austin.I did -10 lbs past two months.Go to iwondiet.com
Aaaahhhhhhh, that’s a painful routine. I’m just learning to use the kettlebells so I’m doing them to the best of my ability and damn this is a punisher. I’m glad you through in the grip tutorial because I have a bad had it of crashing the bells into my wrists. I’m practicing the snatches and cleans with very light weights to just develop the technique so when I actually train I have better form and technique. This is an outstanding routine, great video.
Hi Mark thanks for this.One question though isnt the bottom up and handle up squats the wrong way round in the video?
Here’s a question, “How do I look like you?” Nutrition and exercise please
I want to buy kettlebell for home workouts there are only two weights 14 and 18kgs which is better for medium advanced person?
Hello mark very interesting video. I m a beginner in kettlebell workout and i love it. I ve been working out with dumbells for 3 years. I was wondering: how do we work the back with kettlebells? Thanks a lot for the good useful content.
What KG/Lbs are you mostly using in this video? Just bought two 40 pounders to do home lifts in the park. Btw great video. Super helpful
Alot of people don’t ask advice properly (if that makes sense)… training the body is a vast list of things… completely depends on your goals… if you want to be big as in bodybuilder big then you will need specific training, compound and isolstion exercises, lots of volume and long workouts or sometimes two workouts a day… now on the other hand if you want a lean athletic body, an athletes body like say a pro soccer player or boxer or mma fighter then your training will need to be very different…. to get a lean athletic body you can achieve this with a healthy diet, plenty of water and just a few exercise like… (heavy kettlebell swings, push ups, double kettlebell front squats, dumbbell bench press, rows, kettlebell overhead press)… you can do 3 exercises one day and 3 the other or mix and match however you want…. example… day 1 (kettlebell swings, push ups and rows)… day 2 (KB front squats, DB bench press and KB shoulder press)
Your physique is nutty bro. You look like a freakin comic book character! Thanks for the inspiration!
Found you channel a day ago. Well pretty good stuff. Just basics. I love kettlebells. Thnx!
I’m fixing to call the cops on myself, cus I’ma bout ta murder myself O_O
Sir, this was the most complete instructional presentation shown. I’ve seen in brief easy to follow and understand. Very to the point.
Bravo sir.
This guy’s swing form is horrendous. I can’t believe you ever posted this video and that you haven’t deleted it since.
Why in this covid world will someone DISLIKE this workout video?
I started with one 25lb, moved up to the 35lb and am ready for a 45lb. With one kb, this is by far the best workout I have ever done…ever. And I didn’t buy my kb from onnit, so I’m not just blowing smoke up their ass. Just one is totally fine.
Hi there, have you considered “MuscLeader” (just search Google)? There you can watch a smart free video showing how you can start building noteworthy lean muscle easily whilst dropping unwanted fat as well. Kev and plenty other guys enjoyed good results using this methodology. It may help you too…
Why no hip action and glute and quad flex at the top of swing?! What’s going onnit?
Concerning the bending of the knees with the swing: From what I’ve studied on this movement (Steve Cotter being another great reference), you keep a shallow bend of the knees to focus this exercise on what it was intended forhip explosion, posterior chain development, core. If you bend the knees too much, you’re now incorporating the quads, which is fine, but it takes the emphasis off of the purpose of the exercise.
Hi, have you heard of “MuscLeader” (search on Google)? On their website you will find a smart free video featuring how you can pack on notable lean muscle fast whilst eliminating unwanted fat simultaneously. Ryan and many other guys experienced great success making use of this technique. It may help you out as well.
These are the best kettlebell exercises for beginners. I’m trying them right now.
So just to check and make sure I understand this right, when I’m doing a swing I shouldn’t be bending my knees? they should only be slightly bent and I should be pushing mainly with my hips? every other video i’ve seen they are bending their knees greatly.
now that the gym is closed i need to work-out at home. usually did only the 10k swings challenge repeatedly. going to try out your work-outs for a more full body replacement for the gym.:)
Hey there, have you heard about “MuscLeader” (have a look on Google)? There you will find a useful free video demonstrating the way to grow noticeable muscles really fast whilst losing excess fat as well. Ralph is one of the countless guys that enjoyed good success because of this system. I hope it helps you also…
498…499…500
Personal trainer: Okay, now switch to the other arm.
I see what you, you know, did there. Hella cool if you ask me, but whatever.
I bought a kettlebell today, one 35lb on and I can barely do that with two hands… How the fuck does this guy do two 35lb and doing a press is beyond me.
I have almost the same body as you. I got the 35 lb kettlebell and man its heavy haha. I think its perfect for swinging with where I am at physically right now, but in terms of the russian get up and such I won’t due them, primarily because I don’t want to damage my shoulders. I feel like a lighter weight would be nice.
Always start light and work your way up. It’s easier to learn the movements with a lighter weight too…
Would 20-25 pound kettlebells good for a shorter guy? I’m 5’4, 135ish, I feel like 35 pounds would be a lot to start with.
Have you experienced Fat Blast Factor? (look for it on google) It is a quick way to burn fat fast.
Super useful, please do more of these. Also if you could indicate how you would fold in club-bells that would be excellent. Cheers mate!
Is it just me or is this guy’s swing and snatch technique terrible?
Is anyone not here because of Joe Rogan? lol didn’t think so.
Hey, have you considered “Musclegends” (just search Google)? There you can watch a good free video featuring the right way to grow noticeable muscle mass fast. It helped Ryan to break through his muscle mass building plateau and consequently develop chiseled muscle without fat very quickly. Hopefully it will work for you too.
this looks so silly that i am afraid the alpha brain i ordered is going to be another spoof. Its 2weeks since i did a international ordered and there is no intimation of what hap to my order.
I’ve been experimenting with different schedules and I’ve come to be a big fan of separating kb workouts with a day of running. So, to answer your question, 3 or 4 days per week has been very challenging but great for me
did this work out for the first time yesterday, and today the backs if my wrists hurt, very painful to bring my bell into a clean. should I push through it, or give them a day off? the actual joints feel great, its just tender where the bell rests in a clean.
I’m 6’4″ and was 225lbs and kinda out of shape (cardio wise) when I bought a 25lb kb. I’m glad I got the 25lb because I got to develop good form. Within a few weeks, I moved up to the 35lb and that thing felt like a beast but it was good and challenging. It’s been 4 months and I’m ready for the 45lb kb. To answer your question, 25lbs would be ideal to get your form down then move to the 35lb. If your budget is tight, start with 35lbs but BE CAREFUL. These things are no joke and a GREAT workout
i got two 15 Ib kettle bells and a 25 Ib kettle bell and it suprized me at how heavy the were.
Look up Steve Cotter here on youtube, he has some of the best instructional videos for kettlebell workouts.
Thats amazing to hear! Gives me hope! Problem is I ended up pulling my lats right near my lower back. Probably bad form, still recovering (did it last Thursday) so I need to bit a bit more concious on my form when I do the swing.
When my first 35lb kettlebell arrived, I was also shocked at how heavy it was. I was like, how the f**k am I going to be swinging this thing around. After a week of just doing basic exercises, the kettlebell felt significantly lighter. Now 3 weeks later, I’m doing 2-3 sets of 10 kettlebell snatches. The first day it arrived, I would of never thought I could do a snatch. Just walk around with the kettlebell holding it on each hand for a couple of minutes at a time, get used to the weight.
Don’t listen to this guy. Just go as low as u can, don’t force your body or you might risk injures.
No, it’s called a rock-bottom squat, and you should be doing it that low. Watch when Olympic lifters snatch, they go that low.
Thank you Mr. Wildman. Your kettlebell instructional videos are the best I’ve seen on youtube. Short, to the point with all relevant information along with enough demonstration to put the point across well.
Almost ZERO hip extension in the swings at 1:30 of this video. Couldn’t watch much beyond that point as Mr. McElroy’s form is really bad. Check out Steve Maxwell or Steve Cotter for much better references of basic technique.
This guy cant even do a kettlebell swing but makes an instructional video wtf onnit
Question about doing TGU in this programis it an emom and if so is it left one min and right the next or both sides within one min? Thanks!
Should I be starting with two Kettlebells or is just one fine?
I have a history of NEVER lifting weights. Glad I talked myself out of getting anything heavier than the 20lb ones. Even the 20lb ones feel heavy but i think I can manage. It’s not that you are only lifting the kettlebell but additionally you are controlling it, holding on to it, and not losing your grip.
Just got my kettlebell, 35 lbs is pretty heavy. I honestly think 35lbs should be for people who are somewhat fit and lift weights, if you don’t lift any weights at all and want to start kettlebells, maybe go for 25 lbs to start out.
Great, concise videos. I’m putting together a workout plan and gear purchase, rejigging my workout and home gym post-injury. After checking out other channels this one is now my go to ����
flipping kettlebells? ha, I’d be too scared of it falling my foot.
How often do we do kettlebell workouts per week? anyone know? thanks
I’m 5’11/ 175 pounds. I have a history of squatting 305 for reps of 5 and deadlifting 350 or so. What weight would you recommend? I know Rogan says that he uses 45 but I wanted to see what others would say also.
Love onnit labs and all their products! If you use “brainiac” as your code you will save on all their products! Stay onnit;)
Hi Mark, what are your thoughts on doing sets over the course of a day? C-19 & WFH means I can do a set of 100 swings between meetings. I can do 5 or 6 sets over a day easy. How does this compare in your opinion to doing 10 solid minutes? Usually I’d do a set of 50-100 swings, some pull ups & push ups or squats & then back to my desk. Basically just enough before I start sweating. Several times a day. Thanks!
2 days in and I’m feeling it. Couldn’t make the full 5 sets, but I’ll get there!! Great vid, thank you for this!
Nice video very well presented. Looking forward to trying these, done weights for 16yrs and never done kettle bells defo gonna try these thow
It seems as if regular dumbbells are more of a challenge, isolated, and quicker to get your workout.
I can’t wait to purchase my first set of bells, and this is a great video for a beginner like me.
What kind of shoes were you wearing?
I went to a Private doctors about back pain & foot pain. I’m getting something to help my foot & I was given an exercise program with two exercises but one involves me using a cattle bell lifting up & down to strengthen my back?
I’d love to know what song is used in the background. Anyone know? Or know of something similar?
380 lbs. Trying to get my shit in order and this is straight up kicking my ass ����
Yes this was great! I’ve been doing kettles for ages but always good to check in again on form! Thanks Joe and the other bloke:)
This is my go to workout. I’ve been this for a month and it’s great. Thanks for making this. What would be a great idea would be to make 5 of these so we can do each one once a week. Just change the movements. Keep the same format. You would kill it.
This video was so helpful. I’m so into kettlebells now. Thank you for the beginner videos.
I used a big rock from my backyard that I can lift hahaha sucks for the people who bought the thing ��
Immediately exited the video due to the shouting at the beginning of the video
Thank you for sharing your workout. I like that it is easy to follow.
Wow…sorry, but literally after a single second the super enthusiastic shouting put me off.
Awesome video, I got tons of questions.
1is this a workout I can do every morning when I wake up, even if I will weight train 4 days a week?
2is this more of a cardio workout or weight training session?
3should / could this be a warm-up to a standard weight training session?
This is guy is a leader in online coaching. Can learn a lot from him.
Did this for the 1st time good lord I enjoyed that. Having not exercised in a while it’s something I’ll be doing more of
He must be in phenomenal shape! He made that all look effortless, not even a single heavy breath!
I love kettlebells. If you’re unsure about technique. Check out my Kettlebell Series Playlist for some Technical Coaching and if someone can tell Joe he’d really appreciate it thanks:-P
The six are:
1. The Swing
2. The Clean
3. The Snatch
4. The Press
5. The Turkish Get Up
6. The Squat
I’ve been doing a lot of cardio so I’m going to add this to my daily workouts
Started this today. Usually in the gym quite regular. Enjoyed it cheers
1:41 It’s called the waiting in line with your luggage move.
Thanks for the video. Glad you showed the entire workout unlike alot of videos that just tell you
Great video! I just got an adjustable kettlebell for my quarantine workout. This was my first time using one and it’s quite a workout! You should put all the kettlebell videos in a playlist. I’m going to watch them all.
upright row at 6:00 looks kinda dangerous. Wrist, elbow and shoulders are not used to these angles. I do it myself, but it’s not the most the safest exercise around, is it?
kettle bell bootcamp programme
https://warriorplus.com/o2/a/j5knp/0
What is the weight limit of the kettlebell for begineers? Please advise, Thanks!
I think I’ve watched every one of your videos at least twice now (kettlebell ones a lot more) Really impressed with everything and am now well into establishing a correct and proper routine based on your excellent advice. Being 73 and overweight, it ain’t easy, but I am determined to make what is left of my life, a lot better. Thanks for all you do, it is appreciated.
@
Mark Wildman
What are the soft style or competition style movements?
I’m 5 foot and weigh about 180. What do you recommend on starting out on kettle bells? I don’t exercise often.
Couldn’t even do 1 completed sethad to change early but practice will help me improve
Me: Huh! This is too easy!
Me after 3 sets:….fuuuuuuuuuuuck!
I haven’t exercised in about 10 years. I lasted one set with a 30lb kettlebell. I then ordered a 20lb kettlebell, lol.
Just got some kettlebells so this is very helpful. Thank you.
Break Down
5 Sets of
Two hand swing ×10
Squat ×10
Single Arm Swing ×5 (each arm)
Briefcase Deadlift ×5 (each arm)
Thank you very much for this awesome workout. I just started developing exercise habit after 10 years of inaction and I find this workout to be simple, easy to follow and doable. I only use 4 KG kettlebell today and it was easy to follow. It was a really helpful video and I find it beneficial
Thank u for the post. I made it through 3 rounds. I’ll keep practicing.
Would be helpful, it being a “beginner’s workout” that you show the proper technique of using the kettlebell prior to each move, mate
Not really a beginner video. “Do this thing we’re doing” with no initial explanation is not beginner material.
I completed 10 sets consecutive.
Felt amazing with a 20kg kettlebell.
I’m on a strong diet of brown rice, veg & lean meats.
Also taking diet whey with a little creatine.
These kettlebell workouts are amazing.
I would highly recommend to invest in a kettlebell and leave the gym and train at home..
Can anyone say for sure that kettlebell training can get you in shape? I’ve reached the point where I have given up on the gym. It’s too busy, too much choice and feels like going in to the office. I now run, swim and will invest in a set of kettlebells.
Hey, I love this work out routine and I’ve been doing it for a few months. I’m wondering where I should go from here, adding reps? Or do you have a different routine you’d recommend?
Beginner?! Not sure these lads know what state we’re all in. If I did those movements, even without a kettle bell, I’d fall over and be sick on myself ����
beginners workout? dude i just got back from the store with the kettlebell, I don’t know what moves youre doing, do that shit slow
I’ma dude but gonna start with the 8Kg KB because it was given to me by a girl!
1,5yrs later and still enjoying it so so much! Super fun doing a kettlebell workout!
Outstanding bit of work. Thanks for publishing gents. Will have this on playlist. Cheers
I keep coming back to this one and the advanced one, just love them! Great instructions:)
What are you talkin about I can’t understand you it is too much of a empty room sound
is there too much squat going on in the one arm dead lift with the guy on the left?
For anyone looking for reps and sets:
Start with a weight you can do 10×10 in 10 minutes. Progress by adding 1 rep or 1 set per workout until you get to 10×20 (or 20×10). Then you get a heavier weight and do it again. This is from his “Is 10min of Kettlebelling enough Part II” video. It seems to be addressing swings, but it seems like a good rule of thumb for other exercises. Find the lowest weight necessary to do a rep range that suits your goals for a number of sets in 10 minutes, then double that volume to progress before transitioning to a heavier weight.
Correct me if I’ve got that wrong, @Mark Wildman
How many repetitions/sets is a good long-term goal, at the weights you mentioned? I’m really enjoying the videos, thank you so much for sharing this brilliant content
Ok so I’m new to kettlebell so I don’t understand everything about it. But are the back muscles getting enough work with those 4 movements? Is it necessary to add pull ups or rows at some point?
Really enjoying this program design. I’m in the middle of a move to a new location and so I am restructuring my fitness routines and very interested in your opinion on incorporating other athletic pursuits into the training. I have a few KB’s and will be purchasing more to continue progression.
Question; Where/How would you integrate other training? I would like to keep a running schedule: 3xper week = Sprints/Medium distance for pace/Long slow distance (trail). And BJJ 2-3 per week. If you had the freedom to choose, how would you integrate those into your routine?
How would heavy club swinging integrate into a program such as this?
Hey man! I just really got to say that you are very cool and funny at the same time! I don’t know if you can see it, but I definitely see it, and I enjoy watching you! Cheers mate!
What is the ideal number of reps and sets for the exercises in a beginner program? I only have one 25lb kettlebell that I use at home. Also, how long do I stay on that program? Appreciate the time. Thank you.:)
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Isn’t the one handed versions (briefcase vs squat, one hand swing vs two hand) just repetitions of the same thing. IE there’s a very limited amount of muscles affected during this 15 minute program.
Would love to get a beginners kettlebell workout. I only have a 25lb hard style kettlebell. I’m still working on acquiring more, this time in kilograms. So, I’ve only started for about a week now. And, i’m trying to follow the work up setup you have up there. Not sure which warm ups I’ll do, but I just usually start off with halo (one direction for about 3 to 5 reps then change direction). then, i also did alternate halo’s (3 to 5 reps each direction) for like 3 sets at first, then slowly trying to move up to 5 sets. then, i would do standing pull overs of 3 to 5 reps for about 3 to 5 sets. then around the world with feet together 20 rotations one direction and change. for the second set, i would do around the world with my feet at shoulder width, 20 rotations one direction and then change direction. then, for one day, swings of 3 reps of 5 sets at first. then, i would just do the tgp progression of press to roll for now as i’m working on strengthening my shoulder stability in this stage of the movement. i’d do like 3 reps of about 3 sets for the tgp lying press to shoulder roll then back. for the other day, same warm ups. then i would goblet squats of 3 to 5 reps of about 5 sets for now. then i’d do c&p, of 3 to 5 reps of 5 sets for now. i wonder if that’s alright since i’m starting out.
I’m just starting out, got a 16 kg kettlebell. However I can’t pull off this beginners workout without seriously risking injury. Especially the TGU is not possible on both sides more than one or two times. Should I get a lighter kb or should I start conditioning my body with swings/cleans/presses for a while first?
I’m going to remember to tell my girl to put her snatch on Saturday
Program Design University 101 is the best please keep them coming!
Thanks for this! I am thinking of making more of a regimented KB exercise schedule for myself, because I have found I’ll workout long and hard on 2-3 days of the week (usually when I have good energy and motivation) and then the following 1-2 days after, I don’t have the same energy or motivation or am just run down. I don’t get sore any more it’s just more of an energy/motivation thing. So on days that I’m not feeling it, i’ll do a simple warmup and cool down with maybe just a few swings, halo, squat. I guess I want to be able to go harder and longer on days that I am feeling good and motivated but start trying to leave some in the tank for the next day.
Mark, my question is regarding the timing of the ’rounds’ or sets. I have a 20KG bell. My goal is 10 rounds of 10 for each of the basic movements (including snatches). I find EMOM works well for swings but what about C&P and Snatches? Should they be approached like ‘barbell’ training where the set is not timed but the recovery in between sets is. Example… do a set of 8 snatches right and left, then recover for 90 seconds before starting the next one. Sorry for the long winded question. I look forward to your response.
How much time should i spend at this begginers routine so i can move over?
Recently discovered KB’s, really enjoying your videos and I’m learning alot. Thank you
In order to gain more muscle, there are only two things to consider: training and a good diet. Thankfully, we have Next Level Diet that provides both training and diet plan. Try not to visit their website. Trust me, you can’t.
Fit black men with a british accent are my weakness…
Im straight and married
Mark thanks. Love your videos. This is the sort of programme I was doing intuitively. I am doing 10 sets over 10 minutes for things like swings and clean and press. Is this correct? Keep it up because these are great
kettle bells and battle ropes SONNNNN
manly fucking workouts
Hi Mark Wildman, thank you for the amazing instructions! I’m a beginner with kettlebells and you make it really understandable in which order I can add less or more complex exercises. So. One big question here: Why do you have the TGU and the C&P both in the plan. As I understand, the TGU also contains pressing, so isn’t it a lot of pressing without recovery days in between? And don’t we need any pulling exercise like rowing?
Yoo! Thanks for great content. How many TGU should one start with within 10 min as a beginner? Got my bells today. Starting your program tomorrow!
Hey Mark. I’ve noticed that you didn’t put any kind of conventional pulling in your programming matrix. I would also say that’s pretty common in the kettlebell community so you’re not alone there. I have my own thoughts on this. But I would like your opinion/reasoning on why you wouldn’t add in something like a row or pull-up into your programming. Thanks for your time.
frist time doing kettle bells should i wear gloves and did i hear you right 10 min of each workout?
Hi Mark, I used to do crossfit before for 5 years and went into body building a year back and with the current crisis with no gyms in my country i was left with no choice but buy a 24kg kettlebell. The typical bodybuild program is to do chest on mondays, back tuesday, leg thurs, shoulders fri and arms on a sat. If i do that program using different exercises per body part will that work?
Great details and instruction! Thank you so much. Your approach really takes a lot of the fear and insicurities out of training for me. I enjoy long distance running. 5, 10km and sometimes a little more. Can this routine incorporate running as well?
Great videos, I’ve finally subscribed to a YouTube channel for the first time.
Would be great to see how you’d structure a similar sort of programme for more advanced lifters. Greater frequency?
Kettlebell workouts are essentially cardio and fitness workouts but it also increases strengh and explosivness i think it works the lower limbs and the front of the upper body the most what mouvements do you suggest to do with kettlebell that help build the entire back musculature and explosivness??and thanks so much for this great channel
Where or how would you add in bands or days at the gym for a weights day if you didn’t want to do a complete only kettlebell routine?
Because it would for me get boring, doing these Basic exercises over and over again so what would be a good substitute let’s say for the swing, or C&P what would you do that would be just as effective to do just to break up doing the same exercises over and over again?
Mark Wildman what is better. Working up to 20 sets of 10 reps or 10 sets of 20 reps. I am up to 10 sets of 15 reps. Some exercise I have to rest to finish the 15 reps
Thank you for this fantastic video! I’ve been dying to find a good way to maximize my kB as it’s my only real piece of equipment right now in quarantine. All best!
Hi Mark! How can i incorporate dips/pullups into this program?
Für mich ein super Einstieg ins Kettleball-Training. Vielen Dank für dieses tolle Video. I love it!
I’ve been doing this same work out alternating days, I’m curious what others think:
BLOCK 1 repeat 3 times
Swing left 45 seconds (about 25 reps)
Swing right 45 seconds (about 25 reps)
Mountain Climbers 30 seconds
1:30 break
BLOCK 2 repeat 3 times
Press Left 10
Press right 10
Plank left 30 seconds
Plank right 30 seconds
1:30 break
BLOCK 3 repeat 3 times
Row left 10
Row right 10
Goblet squat 10
You are a true gem! Thank you for these great quality videos. Could you please talk about how to incorporate rowing within the basic KB plan?
So glad I stumbled onto your channel Mark. Prior to lockdown I was just hitting the gym for weight training. Since lockdown I’ve been using a sinlge 16kg kettlebell (All I could find) which is more of a cardio training for me then real strength training but I can’t imagine going back to the gym and not habing kettlebells as the main part of my fitness regime.
Super helpful. I have a 20k that I’ve only done swing with. Would a 12 or 15k be a good one to get to start the other exercises?
Do a cooldown, stretching video please!
I started doing kettlebell at the beginning of corona, and loving doing it since.
But I’m not sure how to stretch after.
Not trying to catch you out but in a previous video “is 10 minutes of kettlebelling enough part 1” you say 2 x 10 minutes of swings and 2 x 10 minutes of TGU per week you will be in very very good shape: but here you suggest adding clean, press and squats. You have also said get good at a few skills at a time.
I agree with others a basic warm up and cool down would be great and compliment your excellent ‘how to….’ videos.
Ps armbars any good?
Cheers as always
Best KB workout on Youtube..hands down! Thank you! I’ve been needing some new ideas for my bootcamp class!!
Very interesting! How could I incorporate endurance in this program? I’d love to jump on my racing bike every/twice a week.
Thanks Mark for this video, I appreciate your thinking and insight on designing a kettlebell program. I definitely agree, about what you said with regards to cool downs. Over time, I have come to appreciate my cool down and look forward to it. I find that the cool down is a great mental and physical transition out of a vigorous exercise sessions and enables the bodies recovery to start up sooner.
Can you explain how much weight a person should use to start with and which exercises to start with to get going. I only have a 10 pound bell but I know there’s so many workouts to try. Not sure where to start.
What weight would you start with? because one weight maybe ok for one exercise but too heavy for another. e.g. squats to C&P. At least for me.
Hey, should one add a few rounds of kettlebell complexes to the program?
Chandler, thank you for your videos, i am from mexico and your videos are very usefull, i used a 25pd kettlebell and a 35pd kettlebell, but i dont know if my next step should be 40pd or 45….because the 35pd kett is still difficult for me in some excercises ( upper excercises) could you help me? please
Thanks thanks thank thanks thanks for this. Really. Thanks.
Request: How do we figure out our base level in terms of weight and reps?
Request: Warm up & Cool down routine we can follow along
Love this work out I put a nice short circuit which I love out of it could you do something with TRX for us ��❤️����
Your ideas on strenght, power and endurance periodization using the same set of KB. Much appreciate the videos!
What does 10 minutes of TGU look like? 2 on each side and catch your breath?
Lady: “Wow! You are so strong!!”
Joe Rogan: Flexing his biceps, “Kettlebells, YO!!”
Dude!! Talk about intermediate and advanced programming. We allways get the begginer stuff.
I was looking for a program for a total of 30 minutes (including warm up and cool down). was inspired by your previous videos where you said it is possible to make good progress with a 10 minute workout. I was going to do 2x swings 10 sets and 2xTGU 10 sets twice per week each, but watching this video it may not be optimal. Any advice you could give me? I would say I`m intermediate and can do the “big 6” KB moves with about 20kg (but 16kg TGU)
Well folks. I turn 40 this May. Used to be solid 192 lbs before kids and starting a new business came along. I have reached a soft 256 lbs. Just bought a 20 lb kb. Here goes
What are good rep goals for each of the core movements? I know 200 for swings and I think 10 for getups. But I was thinking 100 for squats and maybe 100 for clean and press?
Thank you so much for this workout. I am new to KBs and this is very useful. The speed is ideal for a newbie to practice along with you. Soon I hope to go through it twice, back to back. In summary, thank you coach, can I have another one. 😉
Great video, been looking for something like this. Keeping the same general format you have, where would you sneak in the big bodyweight exercises (pushups, pullups, dips, etc) don’t want to give those up entirely.
Hi, is the clean and press one clean then one press repeated or one clean the just keep pressing?
Does someone knows how this form of training is called with the high amount of sets? I never heard of it before, I only knew classic fitness training with 2-3 sets and 8-30 reps (depending if the current goal is endurance, strengh or muskel growth), I also knew things like tabata that are time based, but i never heard something like 10 sets of 5. I googled 10 sets of 10 and found “German Volume Training” is this the correct name or what are the right keywords for this form of training plan?
Mark, while my hands skin is pretty tough (climbing, lifting), KB C&P has been brutal, I ripped palm of both of my hands.. any tips on avoiding this. I use liquid chalk and Olympic KBs.
This was a very helpful video. A warm up routine video would be great. I would also appreciate an advanced program design.
Ive seen a load of videos of all sorts of people teaching you all sorts of fitness and they bore me to tears and seem up themselves. This fella seems good!
Mark, question… If you are doing swings multiple times a week, as suggested should you switch between alternating, two handed, and one arm? Or should you just do alternating?
Any insight/comments on this training program I have going now would be more than welcomed; here it is:
Monday: Bodyweight workout
Tuesday: Kettlebell workout
Wednesday: Leg workout (mostly bodyweight + weighted backpack & 5 gallon water jug) + Forarm
Thursday: Chest workout (push-ups variations) + Neck
Friday: Body weight workout #2
Saturday: Kettlebell workout #2
Sunday: Rest
So forth & so on…I have variations for the bodyweight workouts, kettlebell workouts and leg workouts…I go thru them in cycles an eventually get back to #1, obviously. Now I go thru this program with usually 1 rest day per week, the rest is officially on Sunday but I’ll go thru the workouts until my body tells me I need to rest, which means I’m constantly adjusting depending on how hard I go the day before.
Unfortunately, not proud to say I am not warming up neither cooling down…
Questions: Is this programming efficient? What are your recommendations for warming up & cooling down?
Thank you for your awesome knowledge on this awesome channel! Keep up the excellent work! By the way, have you ever dabbled with Russian systema?
Just knocked this out at work. Perfect pace and duration. Thx fellas.
> 0:53 “The main thing is ‘You take action.’ So let’s grab your kettlebell and let’s get training!”
You got me to train along for the whole thing. Thank you Coach Ryan!
Mark! I have a huge question for me… This might be dumb but I’m new to program designs altogether. I have past injuries and chronic joint issues and I have to spend a decent amount of time doing phyiscal therapy mobilizations and stabilization work for. I consider this my personal maintenance…for the rest of my life. I do some Gary Gray core and stability work that seems to “right the ship” quickly, and keeps my frame more open, stable and mobile.
I do Some sort of PT almost every day. “Every day is rehab.”
But I find that doing certain cardio work like spin or rowing a few days a week really helps me in hip movement and stability as well. Plus I enjoy both of these activities. I now consider spin and rowing to be essential to my frame health as well as for the cardio.
When should I incorporate that to my weekly routine with a kettlebells program, and does it even matter?
Got a kettle bell last Friday, stumbled across your videos and was just learning techniques throughout the weekend…..me saying I’m over weight is an understatement. Literally started this beginner guide yesterday. Could only do 1 TGU on both sides. Was able to finish the 10×10. lol The only problem is i’m starting at a 20lb Kettlebell. I’m going to try to find a heavier one but I think this is a good weight for a first week trying to learn the techniques properly. I appreciate these videos. Maybe I’ll comeback and post updates lol Thanks!
Interesting, thank you. I’ve learned a lot from you. I’d like to see a cool down routine, but also a combo schedule of Kettlebells and dumbbells in a similar format as in this video. FYI, I’m a 56yo non athlete recovering from the big box gyms and a moderate back injury. My goal is strength, posture, and mobility into old age.
Keep up the great videos
Thank you
Can you show us a typical 10 min swing session. You say start with 10×10 what’s rests etc look like?
I love your videos! Could you please do a video on doing a program that has both kettlebells and heavy clubs? I would love to incorperate the Swing, TGU, and clubs in my training. I apprciate you and your time brother! Thanks.
Great video Mark! I’d love to see more about programming for strength vs hypertrophy, and how to periodize your training.
THANK YOU! This is great. I want to know: how many reps and the overall timing of each workout. Also, do you recommend any steady state cardio like jogging or swimming for heart conditioning in addition to this program? PS: I would LOVE true follow-along videos, without shortcuts or summaries, that span the entire period needed with demonstrative guiding for the timing and technique of each activity. (FYI: Kettlebell Kings is having trouble keeping up with demand; as of today, they are sold out in the standard men’s sizes.)
Great video. How can we best bring in clubs into the beginner kettlebell programme? Many thanks
What are reps and sets progressions that you’d recommend? I appreciate all of the great info
Excellent! Appreciate this and look forward to more on programming
Beginner level kettlebeller here. The current run on fitness equipment meant i could only get my hands on a 28kg bell.
I think i should deadlift this for volume with maybe resistance bands before attempting the 2 handed swing
What if we want to train more than an hour per day? Should we do say two squads variations? Add time/sets?
Differenced bettween aiming for strength Vs muscle building. You said in an early video that your approach to building muscle was basically the same program but just adapt 30s/30s off to 90s on/30s off. That should be all?
How would you change the program if one wants to mountainbike two times a week
Very helpful. For TGU and C&P, if 10 mins per day, should is it better to count reps per side or do 5 mins on one side and 5 on the other?
Hi there, have you experienced “Fat Blast Formula”? (check on google) You will find out about the crimes we commit against our bodies. With “Fat Blast Formula”, you will discover how to shed pounds quickly.
I want to purchase but finish is really important on KB’s… how do I know Onnit KBs are of proper finish? TL;DR will you refund the KB if the finish blows.
Is it uncommon to do a “full body” session 3 times a week? Like running through all of the main movents in a single day for M-W-F for example? When I lifted weights I always preferred to approach it like that.
Loose 5 lbs in 5 days retail.totallifechanges.com/uniquesagina
Found this channel six weeks ago — got myself a bell, started swinging and squatting and pressing and my back pain in GONE!! Thank you Mark for the great information and coaching!!
The Turkish get up has always been very intimidating and them most difficult for me.
For men’s light kettlell weight, it’s minimum 16kg? I’m probably just on the beginner stage, so I’ll most likely need one a little lighter. I already find it a challenge doing basic movements with a 25lb kettlebell.:)
Edit: I saw your other video on choosing kettlebell sizes for men.:) Awesome!!!
Mark Wildman is an excellent speaker and presenter. Brief and right on point.
Just bought the kettlebell and omg the workout variation you can do with them is amazing!!!
Mark I really want to thank you for these videos you’ve made. I purchased kettlebells around 2 months ago and your videos have helped me a lot. Please keep it up and many thanks again!
Hey Mark, thanks for the video! I’ve just ordered a 16kg KB and am just getting back into working out and was wondering if one kb is enough to get started or should I just keep going with one? Cheers and keep up the great work, thanks mate!
Jeff
Can you post a list of squat exercises from simple to complex and breakout exercises for specific issues with the squat?
And what about the soft style version of these exercises?
I walk around the block looking at pretty dumb belles and let the body figure out however it wants to swing the kettle bells.
I’ve been kettlebelling for about 3 years, and clubbing for 2, and I’m just now finding that everything is finally starting to click, and my body is getting it. I kettlebell 3 days a week with 3 or 4 weighted exercises and some animal flow at the end for mobility. I club 2 days a week. Each training day is 60-90 minutes. I have one day in the middle of the week for “active recovery” with mobility drills and stretches for about an hour to stay mobile (I’m 40-something). Then I have a rest day. I feel like I’m in an intermediate state where I may start experimenting with combining my kettlebell and clubbed days. Trying to change my mindset of “my food is on my plate, but nothing is touching,” to “mix it all together and eat it.” I study Aikido and swing a lot of weapons, so I’m thinking it’s time to raise the bar a bit. Any suggestions on tweaking my base programming?
There is so many conflicting statements within this video. How about just talk about whats good about kettle bell movements instead of comparing them to barbell movements.
In the thumbnail, aren’t the titles of the “handle-up” and “bottom-up” images accidently switched? I appreciate the shared content, Mark.
what do you mean by “the offset center mass of the Kettlebell”?
I’ve been using a 10litre bottle of water as a kettle/dum Bell since quarantine �� bring back the gym. Still gets it done lol thanks Mark
Is it possible to include how many raps should I do and for how Long? How much rest do I need in between sets?
Dear Mark Wildman Thank you for all the information you share.I have learned so many things about clubs and kettlebells. I now can perform most off the exercises correctly,and that feels good. Thanks to you.
Handle up and Bottom up are in the wrong place, should be switched in the little demos.
Great video! Just one question. Aren’t you supposed to do the cleans and snatches with the weight on the ground? (and put it back on the floor after each rep?)
I always thought that’s what snatches and cleans implied, regardless of the equipment, whether it’s a barbell or a kettlebell. Would appreciate any insight into this. Thank you!
2 Handed Swing 0:25
Hand to Hand Swing 0:28
The Clean 0:34
The Snatch 0:44
The Press 0:53
The Turkish Get Up 1:06
The Squat 1:27
I’m getting shredded with these while in quarantine lol. I’m training with the 16 Kg Kettlebell since a few weeks and it still kills me. But I have a 20 Kg Kettlebell waiting in case the 16 Kg one is going to get too easy:)
Dear Mark,
Can you please create video on complete one session of kettlebell including various these movements
Thanks for all this info man, just subscribed and I’m now making my way through a lot of your content, I appreciate your way of explaining things and how thorough and measured you are. I’m a few weeks into kettlebell training and your content will really help me and my way of doing things not get hurt haha. Again, thanks.
In case anyone needs a more abbreviated version:
1. Squat
2. Swing
3. Clean
4. Snatch
5. Press
6. Turkish Get Up
can’t quite get the half swings so did 1 arm swings going back and forth. great workout and in the 26+ yrs of working out haven’t ever done a full body routine and since this whole lockdown switched to a full body crossfit routine and am smoking myself daily. thanks for the routines and keep em coming. ��♂️������
Bruh, you’re natty. You can’t be natty on the internet. You don’t have veins bulging out all over your arms. You gotta TREN hard and eat CLEN if you wanna be an internet fitness guy.
You can tell from his amazing physique! Huge lats, massive quads, shredded glutes, the separation of muscle groups, striated muscle fibres, amazing looking muscle bellys that kettle bells are superior!
Great explanation. Did you do the breakdown of each of the exercises described?
I’m afraid to do the snatches with my 25lb bell because I feel it’s slamming into my wrist on the way up.:(
Yo tengo una de 6k y me basta. o me destrozo la mano y laespalda
What’s the KB weight for women to use start and progression?
What do you think about the half moon exercise? and what can replace it if I have it in my plan?
Thanks for this video very interesting and helpful. During the lockdown I have been training six days a week, alternating: a) Martial Arts (both empty hands and escrima weapons, with and w/o equipment) and b) Kettle Bells (supplemented by other general conditioning, such as campus boarding or a hike with pack). If i am getting thrashed then I will just take a “light” day instead of a recovery day (i.e. no bag on a “light” MA day or no TGU or Snatch on a “light” KB day). just looking for comments or precautions.
i found your videos a few days ago and i bought a 16 kg kettle-bell, since it is quite hard to get training via a coach during this times and adding the nerd math video you did, should i start with doing, for example swings with both hands for 1 minute, on the minute for 10 minutes, or 1 hand for 1 minute for 10 and then switch to other and then move to the clean/squat/etc? i`m basically learning the moves and would like to start correctly, seems we got 1 more month if not more of quarantine so limited to home training. thanks in advance!
When I do the high snatches I bang the hell out of my forearm.
Any tips?
Hey, Mark…how about a video focusing on the press family of movements for the kettlebell?
Thanks. Are there any muscles left out (pecs, for instance) and if yes, what are your recommandations?
How is it, so many thumbs down? Obi, can you figure this out?
I notice he snaps his hips forward at completion of swing movements. Would that be desirable with an old lower back injury?
Mark
Day A workout swing and clean
Day B workout Snatch And press
Day C workout Turkish get up and squat
10 × 5 except for get up 6 ×1
Does this sounds good
Moses Del Bosque
New at Kettlebell training. What weights are you using and how many reps, also do you alternate the exercise when it’s a single arm exercise? Was watching your “Top 8 Kettlebell Exercises for Beginners” Thank You
If you were going to add things to get to an intermediate level, what would they be?
guys just do simple and sinister by Pavel tsatsouline the man who popularized kettlebells in the first place. in my opinion, it is the best way to get stronger and is way simpler than couch ryans workout.
These videos have been really useful while I have been in quarantine. Thank you.
like how you said off centre of mass as opposed to off centre of gravity!
2 main GIRYA’s exercises are what you call “snatch” and “clean&push/press” (in one movement)!!! To me personally the 2nd one is the nr1.
How can you not even include it to your list?:)
Mark, can you do a cool down/stretching video for each exercise?
the only one I have an issue with is the TGU since I only have a 16kg and there is no way I am doing a TGU with that weight. can I replace the exercise or get a lighter weight?
hi! thanks for this great video. I have a question: how heavy should a kettlebell be for a beginner? I am a woman, 26yrs old
thank you kind sir. You’re a good person for sharing these techniques with us. Greetings from south side of Mexico
Wow. That was amazing. Excellent form…, and strength. Wow. I am buying one today….
Minimum 8kg
Me: looks across the room at me 4KG kettle bell ����
10.5 k subscribers for your content must be the biggest injustice ever in YouTube.
All day,everyday i do the workouts from the coach, i really love them:)
Great. Can you do a video about what exercises to use & to do for the whole body for warmup to be prepared for kettle bell exercises. Thanks.
I love kettlebells and recently getting back into it. I’ve realised how little my triceps have worked so I’m focusing on form while swinging. I now have more exercises to learn thanks to you and I will incorporate them into my routine too. Thanks for the video. Easy to understand and elaborate enough to answer questions one might have.
with covid i had to get only a 1 kb of 20k in russian or american swin is a bit in crossfit heehe the problem is when i try to learn clean or snatch with such weight i have not technique damn with this weight any good slow motion? try to get a kb of… 8k to practicese?
Is there a training program that incorporates the 6 movements, if there is can you indicate? And it should be used by beginners?
What about the women! It’s not just men watching your videos, what weight would you recommend for us?
That was short and to the point. Just right. More like this please
Great videos just started watching picked up my first kettle two days again and love it
This is a really cool routine!!! Looking forward to trying it myself
Came here after watching you make Jack Black do kettle bell swings, thanks for the instructional vids I really appreciate it.
Great information and a nice, concise video….. BUT…. man! No shoes? Seems reallllly sketchy to me.
Joe’s form all over the place, wobbly head! Tom’s strong and fluid
I bought your complete set of KettleWorx. I got it in a charity shop (thrift)! It is excellent and I have definitely obtained more strength. I am following you on Utube too! Thank you for your encouragement.
Awesome motivation champ and all the best for the future!!!
This made me sweat and stretch in less than 5 mnt
This was a great workout but it was mostly upper body only. What about including some more exercises for the legs?
Excellent overall workout. Nicely paced & proper form well explained.
I’m not doing it perfectly yet but at least trying which is half the battle. Thank you Coach Ryan.
Mark, your channel is great! Would love to get into the details of proper progression: how much do you increase weight or reps over time, when do you make the next progression, when do you add exercises beyond the basic 6? Thx
Nice video! Gym is closed due to the coronavirus! Bought one of these a few years ago and some dumbbells! Definitely add this to my routine during this pandemic!
Thank you so much for all of the different exercises!!! ����
What size kettlebell would you recommend for a woman use?
Great training, thanks prefect as UK goes into lockdown. Kettlebells for isolation. ❤
How many kilos should I use kettlebell when I exercise? I was 257.94 pounds and 70.13 lbs.
I tried this with a kettle and spilt boiling water on myself.
I am not an expert on this but i would imagine that you could bend at the knees a little more to incorporate a squat with the swing. I do a lot of one handed swings with a 30lb kettlebell and i bend a bit more at the knee but always keep the back straight. Like i said though i am not a professional.
Have you developed programs for long distance runners? I would definitely be interested in your thoughts of a beginner/intermediate program for that. Thanks for all of your content!
“Firming up fat”… Erm. Cardio mate. Lying to the uninformed
Kind of seems like a low end rip-off of a Keith Weber workout.
Just bought my equipment so this video is going down a treat. Such versatility in movement for us Spoonies. Loving the alternative “health lift” ��
Just got my new kettlebell and your video is the first to try it out and I loved it. Thank you:)
This was great!!!!! Thanks Coach Ryan! I had to put the KB down for some of those side-to-side swings, but I love that I’ve found a new challenge!
Thought this workout would be too easy with a 5 pound kettlebell……wrong! Still got a burn and sweating. Lol. Def incorporate into my workout routine. Go heavier. Ryan you have a calming spirit. ����
Nice wrkout coach Ryan. Can’t wait to try it. How heavy is that KB? Looks like a 50 (?)
Thank you so much for this great new-to-kettlebell workout. I like that y’all give the basic and then a more advanced options, which helps me out. Here’s to getting fit at 48!
Awesome work out! Thanks coach Ryan! My new daily kettlebell work out!
In which order should i try to master these? I guess the swing is first
I’m not a great kettlebell fan, but I would have followed if I had one at home….the only thing i don’t like is the idea of doing all exercises with the same weight since everybody can deadlift way more than overhead presses…but i’m gonna give the row exercise a try as an alternative to my dumbbell rows
Blimey. Cant make it past the ten minute mark. Guess I’m more out of shape than I thought. Great workout. I will be back here once I finish the whole circuit.
Decent workout, gets a sweat going pretty quick, very effective workout!
Love your videos, btw what weight of bell do you recommend?
Thank you! It was a great way to start off my day. Looking forward to the soreness.
good vid thanks i tried it out. the ‘russian squats’ were cheeky..! Whats the sountrack please..? (especially the first one starting 1:38..? thanks
This is an amazing workout.. I feel this workout in my entire body. ❤️��
Hey great workout, i have just change my routine with your exercises. The kettlebell has thousands of exercises and it’s freaking amazing!
Kettle works I have all the d.v.d. Need to in prove my 5km park run time. Cycling 26.2miles every Sunday on my mountain biking on the great Welsh marathon course. You motivate me to be the best version of my self. Walk run 6.2miles every day. Qigong exercises every day.
0:58
Still my favorite kettlebell training by Ryan! Whenever I try others, I stop early and come back to this one. Great ambiance, even the ambient sounds make you feel like you’re there at the beach. Whoops your bum and relaxes you at the same time ��
This is gonna be part of my weekly routine, awesome vid, thanks for making it
Hope you read these, I am a semi heavy lifter Squat 500 bench 300+ etc. What weight increments would you recommend getting for kettlebells? Great Video!!
Thanks for all the content Mark. I have a few years practicing, but I´m a newbie.
Question: i have had 4 lumbar surgeries for disc issues. Are these exercises going to stress the lower back if done properly>
great stuff: explanation of which muscles recruited would be much appreciated.
Hey Mark, can you do a video on how to program a kettlebell/dumbell routine? Thanks!
Thanks for these great workouts! And the explanation with regards to form. 1 QUESTION: What is your Kettlebell advice for a limited r.o.m in the shoulders. (making the pressing movements above the head painfull or difficult.) Thanks again:)
Just did this circuit, very taxing! Solid workout! Thanks for the upload!
Nice workout, did it yesterday evening and this morning, something different than the swing workouts, love it!
Just found coach Ryan. Great quality videos with clear explanation. Really enjoyed this workout.
Hello I’m just getting started using the kettle bell I 55 trying to be in shape or somewhat by the time I’m 60 I will like to know that yellow kettle bell you are using what is the weight of that or what is the weight that I should be doing the same exercise you are doing
Very good and I plan to try most of these, the figure 8 aside, simply because I just imagine taking out a kneecap.
thanks guys!!! pretty hard for a beginner but i’m stuck at home for 2 weeks so I will practise every day!!!
Thank you for this great video! After 3 weeks, I am comfortable with the exercises. Which one of your videos do you recommend next?
Great video! I currently do a M,W,F full body dumbbell routine of all compound moves….3 sets each (squat or lunge, OHP, Rows, Chest press, deadlift, carry). I assume if I switched to a KB routine with moves like you demonstrated, should it also have a rest day in between…like M, W, F? Thanks
Thx. Obi, I don’t know how I missed this one! ❤️ it! Thx.����
35lbs is the standard weight to begin with for male. It will be good to get you started with basics like swing, clean, military press and snatch.You’ll outgrow it eventually if you want to develop power but 35lbs is more than enough for longer routines for times (check out VWC, AOS). The best starting place would definitely be Enter the Kettelbell by Pavel. It will teach you good form and the routine is excellent.
Hello…
My kettle bell weight is 7 kg…
Do i need to wear a supporter for that….
A hint. What the hell does Cross flexion mean? What does neutral spine mean? You should probably use beginner language or define theses terms to beginners.
Good video. Just got “the burden” leather kettlebell from Origin and know nothing about a kettlebell workout. Nice work in the explains for the movement. This will be a great help.
Awesome vid. Thanks for this. Getting back into swinging the beast again!
Dam reading these comments i see there are a lot of gays in this thread and they love that dark meat…
Not done much of anything for months found this and though yeah! Especially as I cannot lift overhead due to wear and tear in shoulders first time kicked my backside well before the end. Great stuff!
1. Two Handed Deadlifts 1:06
2. Goblet Squats 1:33
3. High Pull 1:47
4. Suitcase Deadlift 2:04
5. Single Arm Farmers Walk 2:22
6. Double Armed Swing 2:43
7. Single Arm Strict Press 2:59
8. Single Arm Thruster 3:23
I have worked out with KB’s before but it’s been a minute so I wanted to find a video to refresh and clarify solid beginner moves so I would not revert to the more advanced before I was ready. This video is perfect and thank you. I flirted with Pre-Diabetes a few years ago, whipped myself back into shape. Then recently, after years of abuse and flat out being lazy, I managed to get full blown. Yay me, ugh. But I am not worried. I dropped 3 full points in a month by eating what I should. Now to implement working out with Kettle’s. Your video motivates me and will get me on the right path. I have lost almost two belt notches by eating alone. Now for the real progress. Thank you. I will be checking your channel out for guidance moving forward. Be safe in these crazy times. (For those of you who think you cannot get off meds and heal yourself, think again but act NOW…and tomorrow, the next day, the next day)
Great content excellent workouts, kettle bell workouts much more difficult than the typical at the gym lifts because of utilizing all muscles
I would like to see more leg, hip, glute exercises
Anyway Happy Easter
Thanks
Ryan. I’m alternating this workout with the 40 minute body burn workout. As a 45 year old I’m feeling the benefits but friends warn I should not be working out every day. Is this the case? If not what frequency of rest days should I take?
Great video my dude! My 5 year old son’s name is Chandler also���� question: if you’re doing this at home what side kettlebells should i have for an effective workout. I currently have 2 15pd and one 35pd kettlebell. What other sizes do you recommend?
just got me a 45# kettle bell will be trying these exercises..thanks!
hi Mark, i don’t understand why you say that it takes you 20min to do the squat training.
is it because it takes longer to complete one rep so your 10 sets have a duration of 2 min each? and is it still base on a strength and endurance training? ( i have seen all your vids and read Pavel books)
Question, how much of an arm workout am I getting with kettlebells? Is it basically just the press that works them? All the tutorials I see seem to make it look like it’s mostly a core workout.
Great workout adding it to my weekly workout and try your more advanced soon!��
Any suggestions on the weight of the first kettlebell to purchase for strong adult male looking to use it for the exercises shown in this video. I was thinking 45lbs. Looking to incorporate the KB in place of doing cardio on a machine.
I’d better have a good recommendation for a quality Chiropractor first. ��
I agree with other guy. More kettlebell videos! Im new to kettlebells also. Thanks for posting helpful videos.I dont know what state this is filmed in,but I sure would enjoy riding my 72 flh on those quiet roads No cars!
Silly question.
Both sides with the kettlebell?
What happens if your left side is weaker than your right?
Great! Simple instruction and a good example of doing the exercise. Now it will be easier than to master good technique. best regards
Awesome. I decided to start over completely with my kettlebell routine, so this really helped to inspire me!
BIG THANKS HAVE BEEN LOOKING FOR A BEGINNERS WORKOUT FOR AWHILE. WILL START MY MONDAY WORKOUT WITH YOU.THANKS AGAINKARL58
Chandler I am a 59 almost 60 yr old that up until 8 yrs ago was running 8 miles a day and lifting in the 300s for squats, bench and deadlift. Two shoulder surgeries later plus arthritis in my neck and thumbs I can still lift dumbbells and kettle bells but my jogging days are quickly leaving me behind. What is the best combination I can do throughout the week to slim down/burn fat? Bob
Please more kettle bell exercise how to videos. I’m new and I want to learn more. Thank you.
Just discovered your videos. This one is awesome. Gets straight down to business, avoiding long rambling intros. Will certainly be introducing this routine into my workouts and will let you know how I get on. Would be great to see a video on the best core strength exercises for beginners.
Love the workouts man it’s really helped shake up the routine, honestly before these I never even touched kettle bells which was a travesty on my part.
Thanks for making this video. Im a beginner when it comes to the kettle bell. This is what I needed. Once again thanks.